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—a solid video worth watching in full. We’ve outlined the main takeaways so you can get started right now.
Key Points
- Progression Run: Build speed gradually as you go, working on your pacing and ability to finish strong. You can adapt the target pace to match your current fitness level.
- Pyramid Interval: Mix fast and slow repeats at varying distances—this teaches you how to manage energy and save it for when you really need it.
- Track Session: Run 400 m repeats at your goal 5K pace with brief recovery, then finish with faster 200 m efforts to sharpen your closing kick.
- Mental Tips: Picture yourself crossing the finish line, find a training partner or group for support, and dial back the effort if fatigue sets in.
Workout Example Progression Run (km)
- 1 km easy warm-up.
- 1 km @ 5:15 min/km.
- 2 km @ 4:55 min/km.
- 1 km @ 4:45 min/km.
- 1 km @ 4:30 min/km (fastest segment).
- Cool down.
Pyramid Interval (track)
- 2 km easy warm-up.
- Pyramid (sample structure):
- 400 m @ goal 5K pace (≈95 s) → 40 s recovery jog (repeat 7 times).
- 200 m at 5–15 s/km faster than goal 5K pace → 40 s recovery (repeat 7 times).
- 2 km easy cool-down.
- Adjust reps and recovery periods based on your current fitness.
Closing Note Run these sessions, customize the paces to your training zones in the Pacing app, and watch your 5K time improve. Push hard, stay consistent, and get after that sub-20-minute goal. 🚀
References
- This Workout Will Get You A Sub 20 Minute 5K - YouTube (YouTube Video)