Sub-20 5k Speed Builder

Workout - Sub-20 5k Speed Builder

• 10min @ 6'00''/km
• 10 lots of:
  • 400m @ 3'45''/km
  • 1min 30s rest
• 5min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/sub20-5k-speed-builder-b0f4ce9d

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Below is a breakdown of How To Run A Sub 20 5k (while running a sub 20 5k) by Ben Parkes—a video with solid practical guidance. We’ve pulled out the core takeaways so you can start training right away. Watch the full video for all the details.

Key points

• Pace is your foundation. Target an even-split pace around 3:56–3:57 per kilometre through the first 4 km. Save any remaining energy for the final kilometre—go hard there and finish strong.
• Account for GPS drift. Most watches run a second or two slow, so you’ll want to run ahead of target to protect yourself. If you’re aiming for 3:57/km, aim for 3:55–3:56/km instead—that buffer keeps you safe.
• Establish your aerobic base. You need distance before speed. Aim for 45–60 km per week, mostly easy running with a few hard sessions mixed in.
• Add speed work to your week. Faster paces don’t happen without dedicated fast running. Intervals train your body to hold high speeds and manage lactate buildup. See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for deeper explanation. These core sessions work well:
  • 10 × 400 m faster than your 5K goal pace.
  • 5 × 800 m at your 5K goal pace.
  • Tempo runs and strides/drills on easy days to build running efficiency.
  • Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time has additional workout options.
• Structure your training window. Eight to ten weeks should be enough time if you’re starting around 22:30–23:00. Once you’ve hit sub-20, the same principles apply to 10K and beyond. Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance is a good next read.
• Get ready on race morning. Run an easy 2 km, then do dynamic stretching. Drink water and eat 2–3 hours before the start.

Workout example from the video

1. Race-day pacing

• 0.00–4.00 km: Maintain 3:56–3:57 / km (even split).
• 4.00–5.00 km: Push the final stretch. Aim for ~3:45 / km if you’re feeling strong.

2. Key training session (once per week)

• 10 × 400 m at 10–15 seconds faster than goal pace, with 90 s jog recovery in between.
• OR 5 × 800 m at goal pace, with 2 min jog recovery.
• Follow easy runs with 6–8 × 100 m strides and form work to sharpen running economy.

Closing note

Apply this training framework, adjust your paces with the Pacing app, and build toward sub-20. Enjoy the run.

References

• How To Run A Sub 20 5k (while running a sub 20 5k) - YouTube (YouTube Video)