4. Remember Your Pace. A reminder to aim to run a constant pace throughout your attempt; if you follow your GPS watch and stick to 9:30 min/mile, or 5:40 min/km, youâll scrape through in less than 30 minutes â with a few seconds to spare! 5. Warm Up.
I started running one year ago. I was 32, weight 155 pounds, and I am 6 foot 1. I couldnât even run for 2 minutes when I started running. But I did the Nike beginner 5K program. I did my first 5K in 26:11 after 6 weeks of running. I was then hooked on running, and I set a goal to run a 20 min 5K.
A 27 minute 5K is an 8:42 mile, a 22 minute 5K is a 7:06 mile. It is highly unlikely you are going to make that kind of improvement in 5 weeks. Your best bet to run a 22 minute 5K would be to slowly increase your mileage and remain consistent. I wouldn't bother with any speedwork until you develop a consistent base of 35-40 mpw.
RUNNING 5k in 20 minutes is fast, yes. I started doing a weekly 5km Park Run last year - my first times were about 33-34 mins, my best time now a year later is 26 and a bit mins, and that gives me an age graded score in the 60% range. If I can get to 25 mins I'll be seriously impressed. Mo Farah, the world's fastest man, can run 5km in 13 minutes.
Your 5k time will depend on your age, gender, fitness levels and running experience. If youâre a beginner runner (i.e. you have started running and have been running for at least a month), the average 5k time is 32 to 40 minutes. If youâre a novice runner (i.e. you have been running for at least 6 months), the average 5k time is 27 to 33
. Hill sprints are another way to maximize the effectiveness of a 20-minute run. Find a short, steep hill and sprint up, and then jog down before attacking the hill again. Focus on using good form and driving your knees up towards your chest as you pump your arms. Lean slightly inward towards the hill.
60-minute long run at Easy Pace with 10 x 30 seconds at 5k race pace. 60-minute long run at Easy Pace with 10 x 1 minute at 5k race pace. 60-minute long run at Easy Pace with 10 x 1:30 minute at 5k race pace. #4 Improve Your Cadence. Weâve heard a million times that 180 steps per minute are the âidealâ stride rate or cadence for your running.
Nike Run Club Guided Run: Ten Minute Run or RECOVERY RUN: 10:00 Nike Run Club Guided Run: On The Move or SPEED RUN: Intervals / 5:00 Warm Up / 0:30 Mile Pace / 1:00 5K Pace / 0:30 Mile Pace / 2:00 10K Pace / 0:30 Mile Pace / 1:00 5K Pace / 0:30 Mile Pace / 45 seconds recovery between all intervals
Pace run distance Pace speed kmh Pace speed mph; Sub 14 Minute 5KM Pace and Speed: 14 minutes : 2 minutes 48 seconds : 4 minutes 30 seconds : 5km: 21.4kmh : 13.3mph : Sub 15 Minute 5KM Pace and Speed: 15 minutes : 3 minutes : 4 minutes 49 seconds : 5km: 20.0kmh : 12.4mph
how to run a 5k in 20 minutes
