How she ran a sub 20 minute 5km (training and mindset) - YouTube - This Messy Happy

Aug 13, 2025

Intro: This is a quick summary of How she ran a sub 20 minute 5km (training and mindset) from the This Messy Happy channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Training mix: Two quality sessions per week – a speed day (Tuesday) and a tempo day (Thursday) – plus easy base miles.
Variety matters: Kilometer repeats, occasional hill repeats, and tempo intervals kept the program fresh and prevented burnout.
Core & mobility: Daily 10‑minute morning core routine, plus regular Pilates, yoga and resistance‑band work boosted strength and running efficiency.
Gear & surface: Switching to a fast track and lighter “alpha flyer” shoes reduced drag and let her focus on pace.
Mindset shift: Lowered race pressure, broke the run into 1‑km chunks, and practiced releasing negative thoughts to stay relaxed on race day.

Workout Example (all paces in minutes per kilometre; sub‑20 min 5k = ~4:00 km):

Tuesday – Speed Session: 6 × 400 m (or 1 km) at 4:00 km pace with 90‑second jog recovery between reps.
Thursday – Tempo Run: 20–30 min continuous at ~4:30 km (just a touch slower than race pace) to build comfort with sustained effort.
Easy Runs: 3–4 mi (≈5 km) at an easy conversational pace on other days.
Core Routine (daily): 10 min of plank variations, glute bridges, and banded core work.

Closing Note: Try the mix of speed, tempo, and core work this week, tweak the paces to fit your current fitness, and use the mental‑focus tips to stay calm on race day. You can easily customize the workout in the Pacing app to match your own goal pace. Have fun and enjoy the run!