Sub-20 5k Repeats
Workout - Sub-20 5k Repeats
- 10min @ 6'00''/km
- 5 lots of:
- 1.0km @ 3'45''/km
- 1min 30s rest
- 10min @ 6'30''/km
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Intro
Rich Keeble’s YouTube video on breaking the 20-minute 5K mark is worth watching front to back. In this breakdown, we pull out the key training elements so you can run this workout as soon as today. The full video has plenty more detail if you want to dig deeper.
Key Points
- 1 km repeats at 3:45 / km with 60–90 seconds of recovery form the foundation of speed development.
- 400 m intervals around 3:30 / km (roughly 90 seconds per interval) with short recoveries sharpen leg speed.
- Target between 5 × 1 km reps or 10–12 × 400 m; keep recovery to 60–90 seconds for shorter work, or extend to 3 minutes for longer repeats.
- Running mechanics matter: lift cadence above 165 spm at an easy pace and toward 180 spm on hard efforts, shorten your stride, stay slightly forward, keep impact light.
- Rich did it on about 38 km per week—you don’t need a massive weekly volume to crack sub-20.
Workout Example
Speed Session for Your Week (roughly 30 minutes)
- Warm-up – 10 minutes at comfortable pace plus dynamic mobility.
- Main work – 5 × 1 km @ 3:45 / km, 60–90 s between reps (or 3 min for longer sets).
- Secondary set – 10 × 400 m @ 3:30 / km, 90 s between reps.
- Cool-down – 5–10 minutes at comfortable pace, then stretch. Adapt these paces down (or up) to match what you’re aiming for in the 5K—use the Pacing app to dial in your own training zones.
Closing Note
Run this once and adjust the speeds to fit where you’re at right now. Stay with a routine like this, log your sessions in the Pacing app, and you’ll get there. Progress comes from showing up consistently.
References
- RICH RUNS… A Sub 20 Minute 5K…? - YouTube (YouTube Video)