Sub 20 Minute 5k Attempt Debrief - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of Sub 20 Minute 5k Attempt Debrief from The Running Channel. 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

Pacing matters: Knowing your target split (≈ 4:00 min/km for a sub‑20 5K) lets you instantly gauge if you’re on track.
Mental checkpoints: Treat each kilometre as a mini‑goal; if you’re 1–2 seconds off, adjust effort on the next km.
Interval training: 10 × 2‑minute hard efforts with 1‑minute easy jogs (≈ 10 k‑race pace) sharpen speed and tolerance to early‑race anxiety.
Park‑run time trials: Using a flat, chip‑timed park run as a low‑pressure 5K test helps you practice pacing without race pressure.
Recovery & consistency: Balance hard weeks with easy weeks; avoid back‑to‑back hard 5K races that can erode fitness.

Workout Example (you can copy it straight into the Pacing app):

Warm‑up – 10 min easy jog + 4 × 100 m strides.
Main set – 10 × 2 min at ~10 k pace (≈ 4:00 min/km) with 1 min easy jog recovery.
Cool‑down – 10 min easy jog. Goal: Finish the 2‑minute intervals feeling “hard but sustainable” and practice hitting the 4:00 min/km split.

Closing Note: Try this session today, tweak the paces to match your current fitness in the Pacing app, and keep pushing toward that sub‑20 5K. Remember, the full video has more context and motivation—go watch it and keep the momentum going!