Goal 2: Get moving. Before your first run, get into the habit of regular exercise with brisk walking. By brisk walking, we don’t mean a leisurely ‘window shopping’ pace, but a faster, ‘I Running a 5K under 21 minutes means you need to hold under 6:46 mile or 4:12 kilometer pace. So, you have to get that sub 21 5k pace to feel more like a tempo run rather than an all-out effort. I believe a focus on doing longer tempo runs also will help you greatly. The reason being is you are spending longer durations at your anaerobic threshold. The average 5K running time per mile is about 13 minutes, 21 seconds for women and 11 minutes, 22 seconds for men, resulting in finish times around 41 minutes, 30 seconds and 35 minutes, 20 seconds, respectively. More experienced runners may be able to keep an 8-minute mile pace, finishing their 5K in about 26 minutes. A 27 minute 5K is an 8:42 mile, a 22 minute 5K is a 7:06 mile. It is highly unlikely you are going to make that kind of improvement in 5 weeks. Your best bet to run a 22 minute 5K would be to slowly increase your mileage and remain consistent. I wouldn't bother with any speedwork until you develop a consistent base of 35-40 mpw. Running a 5K in under 20 minutes is a challenging but achievable goal with the right training regimen, strategy, and mindset. By focusing on interval training, incorporating strength and cross-training sessions, and paying close attention to diet and recovery, you will optimize your chances of success. The key to running a sub-30-minute 5K is finding the right pace. Running a 5K in 30 minutes or less means running at a pace of around 9:39 min per mile or 6:00 minutes per kilometer. To achieve this goal, you’ll need to maintain a constant 6.2 miles per hour or 10 kilometers per hour for 3.1 miles. J5b9. Plan Duration. As noted, this plan is only 8 weeks. This is the point where you are fine tuning your speed and endurance to hit that Sub 30 minute 5K. Prior to starting the plan, you should be running at least 3 days per week, with 4-5 miles feeling like a doable distance. Finally, given your progression and motivation towards trying to go sub 20 minutes, let’s start being a little cuter with whereabouts your attempt to run 19.59 and below will take place! Trackwork once a week. 400s and 800s. maybe 10 x 400 or 5-6 x 800 with a 2 mile warm up/ 1 mile cool down. Then 2-3 regular runs a week (3-5 miles each) and a tempo run (1,2,3 mile) instead of a long run on the weekend. Total milage is really up to you if you think you need it. Good 5K time for men is 23 minutes. Good 5K time for women is 26 minutes. Average 5K finishing time is increasing each year. It’s likely the 5K finish times are increasing because more 5K’s are being created as fun runs, charity runs and have less of a focus on all out racing. Interestingly, the average paces are slower than for half marathons. To run a sub-20 minute 5km time then you’ll want to get your 5k pace at 6:26 minutes per mile or 4:00 minutes per kilometer to come in at just under your desired time. Scroll down for the splits for each km to know exactly what times you need to be hitting on each of those markers. The last effort will be fast. Jog 200m between each. Three weeks before race day, run a mile at goal pace, jog for five minutes, then do 5x300m at 10-15 seconds faster than goal pace. Walk 100m

how to run a 5k in 20 minutes