Sub-20 5k Repeats

Workout - Sub-20 5k Repeats

• 10min @ 6'00''/km
• 5 lots of:
  • 1.0km @ 3'45''/km
  • 1min 30s rest
• 10min @ 6'30''/km

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Intro

Rich Keeble’s video on breaking the 20-minute 5K is worth a watch. The key training pieces are below so you can run the workout today. The full video has more detail.

Key points

• 1 km repeats at 3:45/km with 60-90 seconds recovery are the base of speed development.
• 400 m intervals at around 3:30/km (about 90 seconds each) with short recoveries sharpen leg speed.
• Aim for 5 × 1 km or 10-12 × 400 m. 60-90 second recovery for short work; 3 minutes for longer reps.
• Mechanics matter: cadence above 165 spm easy, toward 180 spm hard. Shorten stride, stay slightly forward, keep impact light.
• Rich did it on about 38 km per week. You don’t need huge volume to break 20.

Workout example

Speed session for the week (about 30 minutes)

1. Warm-up: 10 minutes at a comfortable pace plus dynamic mobility.
2. Main: 5 × 1 km at 3:45/km, 60-90 s between reps (or 3 min for longer sets).
3. Secondary: 10 × 400 m at 3:30/km, 90 s between reps.
4. Cool-down: 5-10 minutes easy plus stretch.

Adjust paces to your 5K target. The Pacing app sets your training zones.

Closing note

Run this and adjust speeds to your fitness. Stay with a routine like this, log sessions in the Pacing app, and you’ll get there.

References

• RICH RUNS… A Sub 20 Minute 5K…? - YouTube (YouTube Video)