How To Run A SUB 20 MINUTE 5K - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of How To Run A SUB 20 MINUTE 5K from The Running 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:

A sub‑20‑minute 5K requires a target pace of 4:00 min/km (≈ 6:26 min/mi) and the ability to hold it for the entire race.
Build a solid aerobic base with long slow runs (60 min+) before adding hard sessions.
Add harder sessions gradually; give yourself at least 10 weeks to adapt.
Focus on three training pillars: Intervals, Threshold/Tempo, and Long runs, plus easy recovery runs.
Structure a 4‑5‑day weekly schedule that balances hard days with rest or easy recovery.

Workout Example (5‑week block, one session per week):

3 × 3 min @ race pace – 2 min jog, 1 min jog, 60 sec recovery between repeats, 3 min rest between sets.
12 × 400 m @ 4:00 min/km – 90 sec jog recovery, 60 sec recovery between repeats.
2 × (4 × 600 m) @ 4:00 min/km – 90 sec recovery between repeats, 3 min rest between sets.
2 × 7 × 400 m – 4:12 min/km pace, 60 sec recovery, 3 min rest between sets.
5 × 1 km @ 3:55 min/km – 2 min recovery between each km.

Threshold/Tempo Sessions:

8 km at 4:40 min/km.
3 × 2 km at 20 km/h pace (≈ 3:00 min/km) with 3 min jog recovery.
Increase to 4:30 min/km for another 8 km.
2 × 3 km at 4:20 min/km with 4 min jog recovery.

Weekly Structure (4‑5 days):

Sunday: Long run 60 + min (easy or progressive).
Monday: Rest.
Tuesday: Interval session (track/road).
Wednesday: Easy recovery run 30‑40 min.
Thursday: Rest.
Friday: Threshold/tempo run.
Saturday: Optional easy recovery or rest.

Race‑Day Tips:

Start at target pace, resist the urge to surge early.
Focus on the first 3 km, then push hard between 3 km–4 km, where most runners feel the burn.
Keep steady, avoid adrenaline‑driven spikes.

Closing Note: Give these workouts a try, adjust the paces to match your current fitness, and use the Pacing app to personalize the intervals. You’ve got the plan—now go out and smash that sub‑20‑minute 5K! 🚀