Sub-20 5k Speed Builder
Workout - Sub-20 5k Speed Builder
- 10min @ 6'00''/km
- 10 lots of:
- 400m @ 3'45''/km
- 1min 30s rest
- 5min @ 6'00''/km
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Below is a breakdown of How To Run A Sub 20 5k (while running a sub 20 5k) by Ben Parkes. The core takeaways are pulled out so you can start training right away. Watch the full video for the details.
Key points
- Pace is the foundation. Target an even-split pace around 3:56–3:57/km through the first 4 km. Save energy for the final kilometre and push hard there.
- Account for GPS drift. Most watches read a second or two slow, so run ahead of target. If you’re aiming for 3:57/km, run 3:55–3:56/km instead. That buffer keeps you safe.
- Build the aerobic base. Distance before speed. Aim for 45–60 km per week, mostly easy with a few hard sessions.
- Add speed work to your week. Faster paces don’t happen without dedicated fast running. Intervals train your body to hold high speeds and manage lactate. See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. Core sessions:
- 10 x 400 m faster than 5K goal pace.
- 5 x 800 m at 5K goal pace.
- Tempo runs and strides/drills on easy days for running economy.
- More options in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Pick a training window. Eight to ten weeks is usually enough if you’re starting around 22:30–23:00. Once you’ve hit sub-20, the same ideas apply to 10K. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Race morning. Run an easy 2 km, then dynamic stretching. Drink water and eat 2–3 hours before the start.
Workout example from the video
- Race-day pacing
- 0.00–4.00 km: 3:56–3:57/km (even split).
- 4.00–5.00 km: Push. Aim for ~3:45/km if you’re feeling strong.
- Key training session (once per week)
- 10 x 400 m at 10–15 s faster than goal pace, 90 s jog recovery between.
- Or 5 x 800 m at goal pace, 2 min jog recovery.
- Follow easy runs with 6–8 x 100 m strides and form work to sharpen running economy.
Closing note
Apply this framework, adjust paces in the Pacing app, and build toward sub-20.
References
- How To Run A Sub 20 5k (while running a sub 20 5k) - YouTube (YouTube Video)