Sub-20 Minute 5K Simulation
Workout - Sub-20 Minute 5K Simulation
- 12min @ 6'00''/km
- 5 lots of:
- 100m @ 3'30''/km
- 30s rest
- 5.0km @ 4'00''/km
- 10min @ 7'00''/km
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A breakdown of Sub 20 Min 5K : DID THEY MAKE IT? from That Running Guy. Worth a watch. The workout translates well to your own training, and the full video has all the nuance.
Key points:
- A 5K (12.5 laps on a 400 m track) under 20 minutes is roughly 1 min 36 sec per 400 m.
- To work around GPS dropouts on the track, Chris wrote his target lap times on his hand.
- He took the first 200 m slightly quicker to settle in, then locked into even splits.
- As splits started to slip, he eased back into a controlled rhythm and finished at 19 min 33 sec.
- Strategy: count laps and glance at your watch to match the 1:36/400 m target. Off on one lap? Dial it back in on the next.
Workout example:
5K sub-20 track pacing
- Warm-up: 10-15 min easy jog + 4-6 x 100 m strides
- Goal: 5K (12.5 x 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 settle in
- Laps 2-12: 1 min 33 to 1 min 35 per 400 m, checking each lap
- Final 200 m: hold effort, finish strong
- Cool-down: 5-10 min easy jog + optional 5-10 min walkClosing note: Head to your local track and try the sub-20 pace. Adjust splits in the Pacing app to your fitness.