RICH RUNS... A Sub 20 Minute 5K...? - Rich Keeble

Aug 13, 2025

Intro

This is a quick summary of RICH RUNS… A Sub 20 Minute 5K…? from Rich Keeble. 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

Kilometer repeats at about 3:45 / km with 60‑90 seconds rest are a core speed‑work tool. 
400‑m intervals at roughly 3:30 / km (≈90 seconds per rep) with short rest improve leg turnover. 
Aim for 10‑12 reps of 400 m or 5 × 1 km repeats; keep rest short (60‑90 s) or longer (3 min) for longer repeats. 
Form focus: increase cadence (≥165 spm easy, 180 spm hard), avoid over‑striding, keep a slight forward lean, and minimise vertical bounce. 
You don’t need 100 km/week – Rich ran ~38 km/week and still hit sub‑20 with these sessions.

Workout Example

Weekly Speed Session (≈30 min total)

Warm‑up – 10 min easy jog + dynamic drills.
Main set – 5 × 1 km repeats @ 3:45 / km, 60‑90 s rest (or 3 min for longer reps).
Breakdown – 10 × 400 m repeats @ 3:30 / km, 90 s rest.
Cool‑down – 5‑10 min easy jog, stretch. Adjust the paces to match your current 5K goal – the Pacing app can convert the paces to your own training zones.

Closing Note

Give this workout a try and tweak the paces to suit your own fitness – you’ll be on your way to a sub‑20 5K in no time. Track it in the Pacing app, stay consistent, and enjoy the progress!