How To Improve Your 5K Time In ONLY 3 Months (6 Tips Including 80/20 Running Training) - That Running Guy

Aug 13, 2025

This is a quick summary of How To Improve Your 5K Time In ONLY 3 Months (6 Tips Including 80/20 Running Training) from That Running Guy. 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

Run more aerobic miles – a 5K is about 90 % aerobic, so build a solid endurance base before adding speed work.
80/20 training – aim for roughly 80 % easy, conversational‑pace running and 20 % slightly harder work (tempo/threshold). Some runners push to 90/10 as fitness improves.
Weekly structure – long run should be 20‑30 % of your total weekly mileage, done at an easy pace. Add one tempo/threshold run of 5‑10 km. The remaining days are easy runs to fill the mileage.
Progression – increase total weekly mileage by about 10 % each week. Over three months this gradual build yields safe, sustainable gains.
Consistency & enjoyment – stick to the plan week after week, keep runs enjoyable, and avoid injury by limiting hard intervals.
Tools & goals – a simple GPS watch helps track pace and heart‑rate; set a realistic 3‑month target (e.g., sub‑20 min 5K) to stay motivated.

Workout Example (Weekly Blueprint)

Long Run (Sunday or Saturday) – 20‑30 % of weekly miles, easy conversational pace (e.g., 8 km if weekly total is 30 km).
Tempo/Threshold Run – 5‑10 km at a comfortably hard pace (just above marathon pace, roughly 10‑15 seconds per km faster than race pace).
Easy Runs – 3‑4 days of easy mileage, keeping effort conversational; total easy miles make up the remaining 80 % of the week.
Weekly Mileage Increase – add ~10 % more total km each week (e.g., 30 km → 33 km → 36 km, etc.).

Closing Note Give these six tips a try, tweak the paces to match your own fitness in the Pacing app, and set a clear 3‑month 5K goal. You’ll be on your way to a faster PB – happy running!