Sub 20 Min 5K : DID THEY MAKE IT? The Daily Running Vlog - That Running Guy

Aug 13, 2025

This is a quick summary of Sub 20 Min 5K : DID THEY MAKE IT? from That Running Guy. 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

The goal was a 5K (12.5 laps on a 400 m track) in under 20 minutes, which equals roughly 1 min 36 sec per 400 m.
Chris wrote the target lap times on his hand because GPS is unreliable on the track.
He started a touch faster on the first 200 m, then settled into even‑split pacing.
When the splits began to drift, he slowed slightly and kept a feel‑good, comfortable effort, finishing in 19 min 33 sec.
Practical tip: use a simple lap‑count and a quick glance at a watch or phone to hit the 1:36/400 m target; if you’re off, adjust on the next lap.

Workout Example

5K Sub‑20 Track Pacing
- Warm‑up: 10‑15 min easy jog + 4‑6 × 100 m strides
- Goal: 5K (12.5 × 400 m) ≤ 20 min
- Target split: 1 min 36 sec per 400 m (≈ 24 sec per 100 m)
- Execution:
  • Lap 1 (first 200 m): 4 sec faster than target to get settled
  • Laps 2‑12: Aim for 1 min 33‑1 min 35 per 400 m, checking each lap on a watch
  • Final 200 m: Hold effort, finish strong
- Cool‑down: 5‑10 min easy jog + optional 5‑10 min walk

Closing Note Give the sub‑20 K pace a go on your local track, and feel free to tweak the splits in the Pacing app to match your own fitness level. Have fun and keep chasing those personal bests!