RUNNING A SUB 20 MINUTE 5K - here's how I did it! ... and what I'd do differently! - Sarah Place

Aug 13, 2025

Intro: This is a quick summary of RUNNING A SUB 20 MINUTE 5K - here’s how I did it! … and what I’d do differently! from Sarah Place. 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:

High‑volume marathon training (≈100 km/week) gave a solid aerobic base and comfort with “uncomfortable” sessions.
Two weekly key workouts: short, fast reps (1–2 min) and longer intervals (1 km–2 km or 1 mile) at 10K‑tempo or slightly slower, plus marathon‑pace chunks in the long run.
A confidence‑boosting session: 5 × 1 km at goal 5K pace a few days before the race.
Race day pacing: start just under 4:00 min/km (≈6:26 min/mi) and keep it even, finishing slightly faster.
Mental focus: keep pressure low, use lap‑pace on the watch, and train with “uncomfortable” finishes (progressions, fast‑finish runs, strides).

Workout Example:

Goal‑pace 5 K workout (confidence boost)
- Warm‑up: 10‑15 min easy jog
- Main set: 5 × 1 km repeats at goal 5K pace (≈4:00 min/km). Rest 2 min easy jog between reps.
- Cool‑down: 10 min easy jog

If you’re training purely for a 5K, replace the long marathon runs (20 mi) with a max of 2 h long runs, and add more speed work:

Short‑intervals: 200‑400 m repeats faster than 5K pace, focusing on form.
Longer intervals: 1 km at 5‑10 K pace or 1‑mile at tempo pace.
Tempo block: 20 min easy, 20 min tempo, 20 min easy.
Strides: 6 × 20‑second fast strides with 45‑60 sec recovery on an easy run.

Closing Note: Give this workout a try and adjust the paces to match your own fitness in the Pacing app. You’ve got the tools—now go break that sub‑20 min 5K and enjoy the process! 🚀