Thursday : Rest. Friday: Easy 10km @ 5:30min/km. Saturday: Threshold 6km @ 4:30min/km. Sunday: Long run 12km-15km @ 5:30min/km. All paces can be adjusted to suit your goal 5km race time! Definitely found a new hobby in running since Lockdown and enjoy reading the posts on this sub, so just thought I’d share my journey. The 20-minute 5k: A Runner's Milestone. Imagine running across a soccer field, your heart pounding, legs churning, lungs gasping for breath. You're sprinting the length of it in just over a minute. Now, repeat this 50 times without pausing. That's the equivalent of running a 5k in 20 minutes. This feat is a milestone many runners aspire to. Yes, I suspect you can break 20:00 if you run 35-40 mpw. It shouldn't require much in the way of intense workouts if you can run 21 off of 15 mpw. Make sure to keep you first mile under control in The Rankings also show an average, 6221 meters. It feels good to put workout data in perspective. For beginners, it would be exceptional to row over 7000 meters in 30 minutes. It would be more expected that you'll start out closer to the 25 th percentile, and move higher up, as your fitness and skills improve. As I think someone else has said, I’d focus more on long runs, you don’t need to be running at anywhere near 20-minute 5k pace during the marathon. What I did is get super comfortable at 8 minute miles, so that come race day I only had to up it a little bit to hit the time. Obviously some speed work is required though. This is a fairly obvious statement, but it’s important to remember. With committed training and lots of caveats, I estimate that it will take an averagely good person at least a year and probably 18 months to get from a 23-minute 5K to a sub-20-minute 5K. However, you could do it in 9 months or less. 3 Blend Intervals to Build VO2 Max. Fast 5. 10- to 20-minute warmup. 5 x 5:00 interval, with the first 90 seconds at mile race pace and the last 3:30 at tempo pace (3:00 recovery jog between Sharing my training journey. I did it! I finally did my first sub-20 min 5K. I have been consistently training for 7 weeks to break that barrier where I went from 24:54 to 21:54 to 20:46 and finally to 19:43 on race day. Anyway, here is what I did. I have always been a runner who's in a decent shape and fitness level. So if your heartrate is in the 170's-80's, you pretty much know you are giving a pretty good effort. As for calories, I have been told that 3 miles of biking is about 1 mile of running as a rough 3L2N.

is a 20 minute 5k good