Sub-20 5k Speed Session

Workout - Sub-20 5k Speed Session

• 10min @ 6'00''/km
• 12 lots of:
  • 400m @ 4'00''/km
  • 1min 30s rest
• 10min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/sub20-5k-speed-session-76a70cb2

Don’t have the app? Copy the reference above,
to import the workout after you install it.

A sub-20-minute 5K is reachable with smart training. This summary draws from The Running Channel’s guidance on the topic; it’s worth watching for context. Here’s what you need to start the workouts right away.

Key points

• Sub-20 needs a target pace of 4:00/km (~6:26/mi), held through the whole race.
• Build a strong aerobic base with long slow runs (60 min+) before adding intense work.
• Progress gradually. Budget at least 10 weeks for the body to adapt.
• Three core training components: intervals, threshold/tempo, and long runs, plus easy recovery runs.
• A 4–5 day week pairs demanding sessions with proper rest or light recovery days.

Interval workouts (sample 5-week progression)

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

Threshold/tempo work

• 8 km at 4:40/km.
• 3 x 2 km at 20 km/h pace (~3:00/km) with 3 min jog recovery.
• Step up to 4:30/km for another 8 km block.
• 2 x 3 km at 4:20/km with 4 min jog recovery.

Weekly schedule (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 strategy

• Start at target pace. Don’t chase the early surge.
• Run strong through the first 3 km, then push between 3–4 km when fatigue kicks in.
• Hold rhythm and keep emotion-driven accelerations in check.

What’s next: Try these sessions, adjusting paces to your current fitness. Use the Pacing app to set repeats and splits.

References

• How To Run A SUB 20 MINUTE 5K - YouTube (YouTube Video)