5 x 1km repeats @ 5k pace with 3:00 jogging rests. 8 x 400m repeats @ faster than 5k pace with 400m jogging rests. 20:00 tempo run @ 10k pace. Do two of those sessions per week and rotate them week to week. Fill in the days between with easy paced aerobic runs, and do a couple of longer runs (approx. 60 minutes) each month.
This is a fairly obvious statement, but it’s important to remember. With committed training and lots of caveats, I estimate that it will take an averagely good person at least a year and probably 18 months to get from a 23-minute 5K to a sub-20-minute 5K. However, you could do it in 9 months or less.
Very advanced runners may be able to complete a 5K in less than 20 minutes. For professional runners, the 2020 world records for running an outdoor 5K are currently 12 minutes (mins) and
20 minute 5k is 96 seconds per 400 metres. Try running intervals e.g 12x400 with a minute recovery aiming for 19 minute pace (91 seconds). In subsequent weeks do sessions. Week 2: 8x600 metres. Week 3: 6x800 metres. Week 4: 5x1000 metres. With 60 seconds recovery. You can restart the sequence dropping to 45 seconds recovery. Or if the sequence
3 Blend Intervals to Build VO2 Max. Fast 5. 10- to 20-minute warmup. 5 x 5:00 interval, with the first 90 seconds at mile race pace and the last 3:30 at tempo pace (3:00 recovery jog between
Here is my current running and weightlifting plan. Please let me know if I should make any changes or stay the course. Monday - 5k run at easy pace (around 10-11 mins per mile); 3x sets of calf raises, squats, push-ups, pull-ups, and tricep pull-downs. Tuesday - interval run (usually around 4x800, with anywhere from 30-90 seconds of rest
c2y7md. 250 387 84 98 315 181 174 70 56
is a 20 minute 5k good
