This Workout Will Get You A Sub 20 Minute 5K - The Running Channel

Aug 13, 2025

This is a quick summary of “This Workout Will Get You A Sub 20 Minute 5K” 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

Progression Run: Start slower, gradually increase pace to train endurance, pacing, and finish‑strong. Adaptable to any target pace.
Pyramid Interval: Alternates fast and slower reps with increasing then decreasing distances, teaching you to conserve energy for the faster repeats.
Track Session: 400 m repeats at goal 5K pace with short rest, finishing with faster 200 m sprints to train a final kick.
Mental Tips: Visualize the finish line on the track, use a pacing partner or community for accountability, and adjust effort if you’re feeling fatigued.

Workout Example Progression Run (km)

1 km warm‑up at easy, compensatory pace.
1 km @ 5:15 min/km.
2 km @ 4:55 min/km.
1 km @ 4:45 min/km.
1 km @ 4:30 km (final fast kilometer).
Cool‑down as needed.

Pyramid Interval (track)

2 km easy warm‑up.
Pyramid (example):
- 400 m @ goal 5K pace (≈95 s) → 40 s jog rest (repeat 7 times).
- 200 m at 5‑15 s/km faster than goal 5K pace → 40 s rest (repeat 7 times).
2 km easy cool‑down.
Adjust the number of reps or rest intervals to match your fitness level.

Closing Note Give these workouts a try, tweak the paces to fit your own training zones in the Pacing app, and watch your 5K time drop. Good luck, and enjoy the journey toward that sub‑20‑minute 5K! 🚀