If you’ve set your sights on running a 5K in under 20 minutes, and feel that this is at attainable target, you can count yourself an advanced runner. It takes drive and consistency to achieve such speed, as well as a capacity to endure discomfort over this distance.
Sometimes, however, desire clouds reality, so you still need to be sure the sub-20 target is within your reach. To check where you stand, take this test:
- Run for seven minutes at a pace that is five to 10 seconds faster than 6:26 min/mile.
- Jog for five minutes.
- Repeat the above, but aim to run further. If you can maintain the same pace for both efforts, you’re ready for this super-fast, sub-20 5K goal.
If you pass the test and are prepared to dig deep, read on for some top 5K training advice from the pros.
Tips for running a sub-20 5K
Train with a group
'When you get in a race with your teammates, and you’ve all done the same training, you know that you should be able to stay with them for the majority of the race,' says Galen Rupp, a 5000m finalist at the 2012 Olympic Games in London. 'If they pick it up, you know that you can, too. It can be a great source of confidence.'
Get race experience
'Do a few races to work out the kinks,' says Molly Huddle, who broke the US record for the outdoor 5000m with a time of 14:44 in 2010. 'When I got a PB, it was after completing three 5Ks in a row and learning something new about myself during each one.'
Think longer term
'Over the course of a season, you’ll have amazing days when you feel like you can beat anybody, and days where you think your PBs are over,' says Aaron Braun, who bagged his 5K PB of 13:27 in 2011. 'Don’t overanalyse one day of practice. It’s all about long-term consistency.'
Remember your ABCs
'When discouraging thoughts creep in during a race, I think: attitude, breathing, cadence,' says Julie Culley, who scored her PB of 15:21 with a fifth-place finish in the 5000m at the 2011 USA Outdoor Track and Field Championships in Eugene, Oregon. 'Change your attitude, calm your breathing and increase your cadence.'
Speed workouts for a sub-20 5K
Two-mile tempo run
- Run at a pace that is 20 seconds per mile slower than your 5K goal pace.
- Do this workout five and three weeks out from race day.
8 x 500m
- Run the first three to four 500m reps at your 5K goal pace, then the final efforts up five to 10 seconds per mile faster. Jog or walk for one minute between each rep.
- Do this workout one month and two weeks out from race day.
3 x one mile
- Run each mile a few seconds faster than your 5K goal pace. Jog or walk for 90 seconds between each mile effort.
- Do this workout two and a half weeks out from race day.
How to avoid getting injured
All that running can take its toll – use this checklist to stay healthy throughout your training:
Get a massage
Use a foam roller for 10 minutes every day to ease out any knots or tight spots. You can also use a massage gun or recovery boots to minimise muscular aches and pains and speed up your post-run recovery.
Stretch it out
After every run, stretch your quads, glutes, hamstrings and calves to eliminate tightness and reduce muscle soreness – the dreaded DOMS.
Take extra rest if needed
Check your resting heart rate when you first wake up in the morning. If you see that your resting heart rate has risen by 10% or more, this is a sign that you should take a day off, even if this isn't scheduled into your training plan. It's important to always listen to your body.
Put your feet up
Elevate legs for 10 minutes after intense runs to help drain lactic acid.
Mix up your training
On running rest days, spend 30 minutes or more doing low-impact cardio to help flush out waste products . This could be a walk, a swim or a gentle cycle.
