How To Run A SUB 20 MINUTE 5K

five K is a distance that most runners are familiar with and it's a brilliant way into running for beginners well if you're approaching the distance with a really specific target time in line then today's video is for you I'm Anna and today along with the help of Andy we are going to be looking at how to break twenty minutes in a 5k so we're going to be looking at the types of training that you need to be doing how to structure your week and everything that you need in the approach to race day itself quickly though if you're new around here please do subscribe to the running channel and tap the back icon so you get notified when we upload new videos all about running which we do every week and if you like this video give thumbs up people often talk about respecting the marathon distance and whilst it's a very different challenge you still need to respect the 5k for a very different reason whilst it's a mainly aerobic event just like the matter you need to be ready for a very different kind of sustained hard effort that's right if you're really pushing for a 5k best then it's gonna feel pretty hard from early on and that's something to mentally prepare for it'll also start to feel harder the longer you go on as well to try and maintain that same pace before even thinking about paces or specific training sessions you need to consider the overall training volume that you already put in we've already talked about the fact that the 5k is a mainly aerobic event so you need to be aerobically fit and that means that things like long slow runs and your overall mileage are things you need to still consider so how you approach this 20 minute 5k target kind of depends on the type of runner that you are already are so maybe you're out running four times a week already but you're frustrated with your 5k time you seem to have hit a bit of a plateau and you can't get that little bit faster in that instance it's the types of run that you're doing during training that you need to look at rather than increasing your volume if you're someone that thinks that 20 minutes could be a realistic stretch target perhaps you've got this point running twice a week on average and don't go crazy throwing in tougher harder sessions before you're ready your focus to start with should be adding in a few extra runs a week easy or a steady pace don't do too much too soon so the key thing here is to give yourself enough time even if you're really close to breaking that 20 minutes over 5k adding these harder sessions in isn't going to give you an immediate effective response so you could end up being disheartened or getting injured if you do end up doing too much too soon which is why you should give yourself at least 10 weeks and then you can adapt as you see any progress week on week it might seem pretty obvious but you need to know what your pace is 5k in 20 minutes means you need to be able to run faster that 4 minutes per kilometer because we're talking about 5k we're gonna stick to kilometers in this video and I must I'm going to mention miles is right now because that's 6 minutes 26 per month and that means you're going to need to get comfortable with how that pace feels so even running a little bit faster than that will help you towards that goal so we always advocate being able to run either side of your target pace so a sub 20-minute 5k is on my hit list eventually hopefully and Andy that's the kind of time that you can run in your sleep well I try to so let's take a look at the types of trainings that you need to undertake in order to give to go first up you need to be able to run repeated efforts at your target race pace with relatively short recovery you can mix up a sessions week on week but overall you're aiming for a total of around 5k of cumulative hard efforts if you do repeat the session later on in your training block then look to keep the same pace but reduce the overall recovery so we've put together at 5 sessions for you to try out so maybe try them out in a five-week block and do a different session each week then you can repeat that five-week block and have a look back at how you've progressed doing the same sessions first up try 3 sets of 3 minute 2 minutes 1 minute with 60 seconds recovery and 3 minutes in between sets then 12 times 400 meters after 90 second pace with 60 seconds recovery another session to try is two sets of 4 lots of 600 meters aim for 4-minute kilometre pace they bang on your race pace with 90 seconds recovery and three minutes recovery between sets next up an extension of an earlier session split into two sets two sets over seven 400 meter efforts a 92nd pace with 60 seconds recovery from three minutes between the sets finally five times one kilometre efforts at 3:55 pace are faster than your target race pace with two minutes recovery throughout a vital part of training for a 5k is threshold or tempo runners that's running a sustain pace that's harder than your normal runners were slower than your target 5k race pace this is one of the most efficient ways of training your aerobic system there's no need for these runs to be intimidating or boring even you can mix them up why not try out some of these sessions and you can change it up the week on week first up nice and simple an 8k threshold run at 4:40 per kilometre pace then try three times two kilometers at full twenty kilometre pace with three minutes jog recovery in between look to go back to a solid 8k threshold again but increasing the taste slightly to 4:30 per kilometre this time let's finally drive two times three K at 4:20 pace with four minutes jog recovery yes you're only racing for 20 minutes but you do still need to incorporate longer runs into your training everyone has a different definition of what they can sit along so in this context we're looking at 60 minutes or more they don't all have to be at the same pace but if you'd like to run some of them easy or maybe even consider incorporating stone as progression runners which means starting off pretty easy and then looking to increase the pace every 15 minutes or so you still shouldn't be running even quite as fast a threshold pace when you finish it don't go crazy so intervals threshold and longer runs are really important for your training but so are your easy and steady runs for more information on the different types of running pace check out our video on the running channel but for already speaking those are going to be your runs that are in between your harder days of efforts and make sure you listen to your body don't feel like you have to rigidly stick to schedules and certain types of runs so work out how your body is responding to that type of training and if you feel like you need to rest then have a rest and if you feel like you need to run a little bit more slowly then it's okay to run a bit more slowly to make you feel okay at the end of one of those runs then throw in some droids by that I mean 100-meter efforts faster than your 5k target pace and three four or six of them and progress the pace throughout so those are all the different types of training to do to try and hit that sub 20-minute 5k how am I gonna fit all of those in in my week well bear in mind most of us are juggling work and family life and what we said earlier on about not doing too much too soon but if we work on the fact that we could be training four or five days a week then now we've got a good start for you most of us are familiar with doing our longer-run on a Sunday so let's put that in there on a Sunday oming for 60 minutes or more then on Monday you'll have a rest day before Tuesday doing your interval sessions whether that's on the track the road or on the trails on Wednesday you look to do an easy recovery run it between 30 and 40 minutes Thursday another rest Friday your threshold run and then on Saturday you can rest or potentially do some active recovery so another easy recovery runs 30 to 40 minutes if you okay throwing those strides we talked about so now we know what training to do and what it looks like how to structure your week is there anything that I should know about race day itself well first of all nothing you're on a race day obviously but then after that for the most important thing is pacing the sessions that we've outlined here should give you a really good feel in your training for the pace that you need to hit on race day but beware of adrenalin don't be tempted to go off too hard to bank extra time in the first couple of case it doesn't work like that take it steady that is something very important to remember and it's also easier said than done and I guess the other thing is that the shorter races to me they always feel really painful there's no getting away from that you're running us 5k well and hitting a pv means it's probably gonna hurt the sustained effort is gonna be uncomfortable right from the very beginning but focus on getting to 3k and then I'm really pushing between three and four K which is when nobody wants to push because you can feel like you want to take a little bit of a breather don't because you can lose a lot of time brilliant well that's really exciting to see all laid out like that also a little bit daunting as well but hopefully that's giving you guys plenty of tips and advice to go out there and train to smash your sub 25k what are your goals for the 5k let us know in the comments below because a lot of these things that we've talked about today can be adapted to fit any time goal over 5k as well we will see you next time on the running tunnel

Channel: The Running Channel

Views: 610,371

Keywords: running, 5k, 5k training, 5km training, parkrun, triathlon, endurance, aerobic training, interval session, threshold run, tempo run, running pace, the running channel, the running channel anna, the running channel andy, andy baddeley runner, andy baddeley parkrun, sub 20 5k, sub 20, sub 20 minute 5k, how to run a 5k, run faster, how to run faster, 5k training tips, sub 20 5k pace, sub 20 5km, how to run a 5k under 20 minutes

Id: 23ciDC6Sf34

Length: 9min 17sec (557 seconds)

Published: Sat Feb 15 2020