Sub-20 Minute 5K Simulation
Workout - Sub-20 Minute 5K Simulation
- 12min @ 6'00''/km
- 5 lots of:
- 100m @ 3'30''/km
- 30s rest
- 5.0km @ 4'00''/km
- 10min @ 7'00''/km
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Here’s a breakdown of Sub 20 Min 5K : DID THEY MAKE IT? from That Running Guy — it’s definitely worth watching. The workout translates well to your own training, and you’ll find all the nuance in the full video.
Key Points
- Completing a 5K—12.5 laps on a 400 m track—in under 20 minutes comes out to roughly 1 min 36 sec per 400 m.
- To work around GPS dropouts on the track, Chris marked his target lap times directly on his hand.
- The first 200 m went slightly quicker to settle in, then he locked into steady, even-split pacing.
- As splits began to slip, he eased back and held a comfortable, controlled rhythm, crossing the line at 19 min 33 sec.
- Simple strategy: count laps and glance at your watch or phone to match the 1:36/400 m target; fall short on one lap, dial it back in on the next.
Workout Example
5K Sub‑20 Track Pacing
- Warm‑up: 10‑15 min easy jog + 4‑6 × 100 m strides
- Goal: 5K (12.5 × 400 m) ≤ 20 min
- Target split: 1 min 36 sec per 400 m (≈ 24 sec per 100 m)
- Execution:
• Lap 1 (first 200 m): 4 sec faster than target to get settled
• Laps 2‑12: Aim for 1 min 33‑1 min 35 per 400 m, checking each lap on a watch
• Final 200 m: Hold effort, finish strong
- Cool‑down: 5‑10 min easy jog + optional 5‑10 min walkClosing Note Head to your local track and test out this sub-20 pace. Feel free to adjust the splits in the Pacing app to match where you’re at fitness-wise. Get after it and keep chasing those personal records!