Sub-20 5K Track Finisher

Workout - Sub-20 5K Track Finisher

• 10min @ 6'00''/km
• 7 lots of:
  • 400m @ 4'00''/km
  • 1min 15s rest
• 2min rest
• 2 lots of:
  • 200m @ 3'50''/km
  • 1min rest
• 5min @ 6'00''/km

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Here’s a breakdown of This Workout Will Get You A Sub 20 Minute 5K from The Running Channel. We’ve outlined the main takeaways so you can get started right now.

Key points

• Progression run: build speed gradually, working on pacing and finishing strong. Adapt target paces to your fitness.
• Pyramid interval: mix fast and slow repeats at varying distances. Teaches you to manage energy.
• Track session: 400 m repeats at goal 5K pace with brief recovery, then faster 200 m efforts to sharpen the closing kick.
• Mental tips: picture the finish line, run with a partner or group, and dial back if fatigue sets in.

Workout example

Progression run (km):

• 1 km easy warm-up.
• 1 km at 5:15 min/km.
• 2 km at 4:55 min/km.
• 1 km at 4:45 min/km.
• 1 km at 4:30 min/km (fastest segment).
• Cool down.

Pyramid interval (track):

• 2 km easy warm-up.
• Pyramid (sample structure):
  • 400 m at goal 5K pace (~95 s), 40 s recovery jog (7 reps).
  • 200 m at 5-15 s/km faster than goal 5K pace, 40 s recovery (7 reps).
• 2 km easy cool-down.
• Adjust reps and recovery to your fitness.

Closing note Run these sessions and set the paces to your zones in the Pacing app.

References

• This Workout Will Get You A Sub 20 Minute 5K - YouTube (YouTube Video)