↓↓ Are you trying to break 20 minutes for 5k? How close are you now? Where and when are you going to attempt it? Or maybe you have a question about training for a 5k that we didn’t cover? Let us know in the comments below ↓↓

Did 5k in 19:58 after 4 years of running very casually. First 5k was 45 mins and I stopped 4 times. Two years later it was 23 mins. Two years after that I broke 20 mins. Best sporting achievement of my life. Anyone can get there 💪🏼

Makes you realise how insanely fast the men's track world record of 12.37 is!!

My original goal was to run a 5km without walking breaks by my birthday (end of May). I achieved that a few weeks ago, so my new goal is to get sub-35 by my birthday instead. Today at parkrun I finished in 35’37”, so I think I’m on track! The next goal will be sub-30, but that will take a lot more time to achieve.

When I was a teenager (15ish) I had a friend who played football 3 times a week and joined my training group to see if he liked it, it just so happened the club was running a timed 5k on his first day. He set off at a blistering pace and I thought about how much he'll regret that. Of course he sustained the pace, lapped me and ran well inside 17-minutes. All from his Football fitness. To be fair, he went on to be the best runner I've ever known.

My first time breaking 20 felt like when Eliud breaking 2 hours

I finished Couch to 5k in late December last year and had a parkrun time of 29:59. With a proper pair of shoes, some long runs under my belt and training with my local athletics group I was able to get 24:36 last week. I'm now trying to get that below 20. At 43 years old It's an intimidating goal. Just the fact that I'll need splits that start with a 3 seems huge. Still seeing a sub-25 time was a huge boost to me, you think about your fitness before Couch to 5k and it almost seems unreal. I can run a 5k at a recovery pace and not be out of breath at the end of it, it's like have some kind of super power.

Damn. This video was the reason why I got hooked into cross country. The idea of breaking my own personal records is so fascinating to me. After watching this video upon release, it gave me an idea of how to progress through my running journey. I went from running a 23:40 in the 5k before this video, to running a 20:42 after putting the tips in the video to use. Almost 3 years later, I still use all of these tips presented in the video to progress myself even further. Although, progress was imminent, as I was a healthy high schooler just getting into competitive running, without this video, I would've been so much further behind than where I am at right now. This video is not only meant for people aspiring to break 20 minutes in the 5k, but also to help improve any 5k performances. If anybody is wondering: 2019 (15 years old): 27:40 -> 23:40 2020 (16 years old): 22:57 -> 20:42 2021 (17 years old): 19:51 -> 18:30 2022 (18 years old): 19:00 -> 16:56

My PB is 15:24 consistency was key for me running 6/7 days with hill workouts on the weekends. Recovery, easy, long, and intervals build up your speed. In races I never focused on first place until the last 800 meters and used my opponents as rabbits and draft. 5 and 10K races are nice but the real fun was always in the mile and 800 races.

I've watched several sub 20 videos like this since it is one of my goals for the upcoming year. It s a very clear and helpful one. Thank you

One of the best videos I have watched while preparing for my 5k race. You were very organized and gave us a lot of beneficial advice.

Thanks Anna and Andy, spot on vid. I've been averaging 5k in 27-28 min, PB is 26:13, been driving me crazy trying to beat this for the last six months, now with this channel and your tips been focusing my breathing more and being more mindful of pace, can't wait to try these training plans. Cheers from Oz.

Just did my first real 5km run today, finished in 31:03 because I took a walking break. Pretty happy with my run, going to keep you posted as I get faster.

This is probably the most structured and well made video on 5k training for amateurs. Thank you!

I ran a sub20 minute 5k on track at my clubs time trial yesterday. Thansk for much for the help this is my biggest achievement to date.

Sub 20 5k was my goal when I started running three years ago. Weirdly, I’ve now done a 40:01 10k, but I’ve still not done a sub-20 5k!

Thank you for this video! I did a sub 25 Parkrun this weekend and beat my PB by a few minutes. Today was a rest day instead of long run. Last weekend I went on a 33km run which seriously killed my legs but I was training for Brighton Marathon... I honestly think that this video helped me identify many things and helped me be able to complete a new PB and plan the week better, onto greater finishing times ;)

I ran a 19.47 a couple of years ago but can’t get close now. When I did it I was going to a good boot camp fitness class every week in addition to running. I think that was a major factor in achieving the necessary strength. Would highly recommend that kind of core and strength training to anyone who’s really pushing their limits.

Thank you Andy for addressing my concerns. You guys are the best. ❤️

Great info guys love your videos ... On another note nice to see Anna with her hair down ...stunner😚

Love this video! Thank you guys. I am 45yo and only started running during Covid 19, i am gym goer. I discovered that I actually enjoy running and feel amazing after each run. My PB is 23min 5km, I hope eventually to go under 20min. Cheers 🇦🇺

This is great information. I’ve been so focused on Marathon training over the past couple of years that I realized that while my shorter distance runs have all benefited, I haven’t properly trained for a shorter race. I want to mindfully train for my next 10K instead of just showing up and seeing what I can do!

Great video as always. I’ve been putting a bit more structure into my training lately and I’m starting to see the results. I set a new parkrun PB today at 23m23s - 20s faster than my previous best - and I’m hoping to get below 22m this year (along with a bunch of other run-related goals!).

I remember watching this video after my first competitive season of cross country, and my races were all 5k's, and breaking 20 minutes felt so impossible to me. After my first year of running cross country (2019), my 5k time started at a 27:40, and dropped to a 23:40 by the end of the season. A year later (2020 cross country season), I started at a 22:57 and dropped down to a 20:42. At that point, breaking 20 actually felt possible. And a year after that (2021 cross country season), I actually ran in the summer leading up to the racing season, and it helped me drastically. I broke 20 minutes in my first race of that season. The tips in this video helped me out a lot and definitely contributed very much to my improvement. At the start of the season, my 5k time was a 19:51, and by the end, I was running 18:30. From a 27:40 in my first race, to an 18:30 in just over 2 years felt like such an accomplishment, and I owe a lot of that hard work to the tips from this video.

Thank you for your helpful tips. It took me 4 years to break sub 20 minutes for 5K. Tempo runs, intervals and long runs really helped.

My running career/hobby has only just begun. I am 16 and in my second year of racing in cross country. I've only raced in a 5k about 10 times total but my best time was 23:40. That was last year, and this year I had no summer training at all and the season has been cut short but a few days ago I had my first race of the season and clocked in at 21:43. I realized after watching the video that the training routine is almost dead on to what my school has me do for training every week.

Thank you for these advices, they are great!

43 y.o. started walking 5k last June. Just finishing week 2 of this programme. Some ups and downs. Running around 22 min baseline. Will give it another week or two before I go for my first attempt. Thanks for the video. Its really good

my story might be a little different. Im now 28 but my record was 16:53 for a 5k 7 years ago. i repeatedly had knee injuries after that score and finally gave up all physical activity. I just recently found out that it was one of my feet sticking outward causing my entire body to shift off balance because of it and creating the injuries to my knee. I wish the doctors and physiotherapists saw it but now that ive fixed my foot through youtube i started running again and it took me 26 minutes to do my first 5k! My first goal is to get it back under 20.

Just want to thank The Running Channel for this. Following this plan, I managed to run a 5km in 19:40. My previous 5km was 20:15 back in Feb 2020! Roll on the return of parkrun so I can have my time text and email starting with the 19... Thank you once again team! Keep up the great videos!!

Just stumbled on this excellent channel. Loving the work you do. Inspired me to try and get back under 20 mins as a lockdown goal. Managed to get to 21:21 after a couple of weeks of following the advice on here. Shaving another 1m 30s seems a long way off still!

This is the best ever channel I have seen thank u Very much subscribed your channel and Clicked the notification bell and Liked the video

I ran sub 20 at age 48, 185 lbs, after 10 weeks of training, might have been 12. Everything was perfect for race day which didn’t hurt. My goal was 21 min and finished in 18:45. I planned 7 min first mile and ran 5:40. To be fair I did run a mile in 4.26 in high school so I wasn’t average Joe when I started up again.

I was unable to get under 21 minutes and my times just seemed to plateau. The only way that I improved was to join a club, introduced a track speed session and increase my mileage to a constant 30 miles per week. 1 year later......my PB is 18:25😁 (I’m 45) Note: track sessions will see great gains but they do come at a price.....increased risk of injury, so listen to your body

That was an excellent video! There were so many specific little tips in there that all rang true. Really, everything you need to know is in this video - all in one place! I was on the brink of a sub 20' 5k a month ago, but didn't hit the target and took a break. After watching this, I am inspired again to get after my target. I am going to follow this training plan and let you know how it goes. My ~10 weeks starts NOW!

Very good video! I will try to mix in some of your other sessions. I'm hovering around 21mins now but looking to hit 20min in the next month or so. Thanks and subscribed!

Just ran my first Sub 20 this morning. 19:45 with 285ft elevation gain. (30yrs old). ⚔️🙌

Great video, I'm at a 23-24 minutes 5k. My goal is to be a Sub 20 this year.

A sub 20 minute 5k is one of my fitness goals for 2024. My current best is 27:30ish after about 4/5 months of really trying with my running training. I'm feeling the PRs are coming slower but hey i feel like I should be ambitious lol.

I’ve been stuck on a 22 min 5k for 2 years , and I’m the typical just run 3/4 times a week and HOPE I get faster , I REALLY need a structure lol Great vid guys 👍🏼👍🏼👍🏼

Great video! I did 19:55 in 5k three week after I ran my first marathon. I wasn't even attempting my PB since my marathon pace was 5.20min/km 🤣 marathon training plan did the job, lots of long runs, aerobic sessions and threshold run 👍🏼

I'm hoping to attempt a sub 20 min 5k later this year so will definitely come back and watch this video again then - lots of useful information 👍

Thank you I’ll try soon I have my first ever race in 39 years old I’m running since about 6 months the race will be 10k last time I tried I did 44 minutes hoping to have better results on the race day thank you for all the tips

Morning All, had to share this and vent a little. On my 10km this morning, as part of my training plan to do a sub 20 in the 5 km, I was aiming for a consistent 5:30 / km pace for the entire 10 km, which would not only help with chasing the sub 20 5km, but also a PB in the 10km. I was on fire, spotify jamming out The Running Channel's 'Power-Up' playlist, hitting my mark, then 3 km in I crossed a main road, up on the kerb, BANG..... rolled my right ankle (second time on right, once on left).... had an Andy moment....F@#K... so pissed off and mad, wanted to keep going but Andy's vid on injury came back to me, had to be sensible, limped back home, now resting up with ice pack. Anyway recovery mode now, soon enough I'll be back out there. Have a nice weekend and safe running. Cheers Enzo.

I've been trying to go sub 20 since January! I've got close and did 20:04 the other day but it's just so hard!! I find the worse part is between 3 and 4k because my pace just dips and I lose heart, it's a mind game more than anything now....! Thanks for this video, its motivated me to try again ....

I'm training to do it. I did a 20:01 mid last year, and haven't quite got there yet. I'll have another go tomorrow on a flat solid surface.

My PB is 20:10 since one year ago now, so I’ll definitely be trying these threshold runs! Thanks for the tips 🙏🏼

This is perfect! Thank you so much. Currently in the process of trying to get a sub 20 5k. PB at the moment is 20:29, definitely going to uses this information to my advantage

My last 3 Park Runs - 20:04, 20:03, 20:04...😭😭😭

Great this helped I’m a freshman in high school and my pr is 19:44 but I’m racing 5k next Saturday so I hope to run sub 19:30 my favorite 5k workouts are 10k run at sub 45 and 5x1k at 3:50 per k

That is perfect information for me thank you, I am just recovering from a pulled hamstring (today's first run 2 miles with no pain( 1 easy and 1 threshold) my target is to be able to consistently run a

Love these tips, even as someone who will never get anywhere near that pace. But, as I'm wrapping up half marathon training and hope to improve my 5K time, this will come in so handy!!! Thank you for all the specific details for different workouts and schedules. You guys rock! First half is in 4 days and then the 5K distance should watch out for me!

I did 14:58 last night while I was dreaming. You can do it!

Great timing I'm doing my first parkrun today :)

Hey mate... Thank you so much for your guidance... Yesterday I ran my first 2mile race and I finished 13min 53 second... I'm soo happy.... Once again thank you so much dearest buddies 💞💞💞💞 Next time I'll try to run within 13mins for sure...😀😀😀

I’m just getting back into shorter distance running so this was a handy video! Breaking 20 is definitely a goal!

Anyone else watching before parkrun today?

I’m trying to run a sub 25 by the start of the summer I really want to beat my friends thank you for the tips!

I will start this training program from this week, sounds like it is the best training for my 5km🤙

Great advice!! Thank you!

I didn’t know Adam Levine runs a sub 20 minute 5K

This was my "holy grail" when I started running. My first "untrained" 5k was 24:13, and my ultimate "PB" ended up being 19:18. That "journey" took me 4 years, breaking 20 for the first time took me 3 years. I did get "stuck" on the threshold for about a year, ran a bunch of races where I'd miss it by less than 10 seconds, it got frustrating but I just kept plugging away and didn't give up. The 5k is an excruciatingly painful race, your "mind" needs to be your "ally" in such an undertaking, because your body is going to be screaming at you to stop by the time you hit 400 meters. For me, it always felt like I was "drowning" on land at that point and wondering how in heck I was going to run another 2 3/4 miles at that pace. The only way to break a "barrier" like this if it's on the edge of your ability is to "acclimate" to running shorter distances faster than the race pace. Go to the track and run some mile repeats. Also, run 4 milers, 5 milers, 10k's, this will teach you to run longer distances at a pace similar to the 5k. You need to go on "both sides" of this distance, and again just get used to pain, because it's going to be the hardest thing you ever do. One more thing, the more mileage, the better. I got up to 70 mpw, I had to because I had very little natural ability, but you will get a benefit cranking out high mileage, it is transferable. Good luck!

Im 14 and I completed the C25K program and I havent done that many runs after the completion of the program (life gets in the way) after a 2 week break im gonna start taking this much more serious Great video!

Just getting back into running after a long break (5 years). Been training since the pandemic started and hoping to get close to 30 mins for 5k by the end of October. Hit 32 min 5k in a tempo run so I think it is possible

I’ve run high school X-country for 4 years and on my experience I’ve found that many people are stuck in the 21:00-22:30 range. Since to run in that time you already have to be in shape but the one thing you need to do to get into 19-20 is open up your stride. It feels uncomfortable at first and hard to maintain but that’s the next step. After one race of focusing on that me and my friend both went from a 21:30 PR to a 19:55 PR.

Wishing you every success Anna. I've seen your parkrun results (all out there in public!) and you're definitely improving. I'm off the pace I was at seven years ago and I refuse to accept that I'm just going to get slower! In fact, I remember when I used to run sub 21 minutes for 5km at lunchtime and it wasn't that long ago. Maybe I should be racing you to sub 20 minutes? 🏃‍♀️🏃‍♂️

breaking sub 22 yesterday (22.26) from 29. 47. Look to sign up a race for 17 December and I will execute this training block. Thanks Running Channel for your tips!!!❤

This is the perfect video for me!

My latest 10K was 44:23 hopefully getting 19:59 5K in few years of time, let's say before turning 45yo.. ..I've got 3yrs 11 months to go ☺️

I am looking to do 5k in under 30 mins but this has been very helpful. Thanks.

brilliant video! thanks for the great advise as always!

The terrain that I've run on has helped me get my time down as well. Training on the trails has helped me run faster on the road. More resistance on the trail and less on the road. 20:45 is my 5k pb, so getting closer to breaking 20 minutes.

In my younger days I used to be able to run 5km in 17:30 without any training. That was well before I started parkrun, closest I've come so far is 20:24. I got 20:37 this morning, I'd love to be able to do it once just to say I did it.

Just did a 5k race after 3 weeks of training. Got 28:49, my very first run was just over 35 mins. So i was really happy with the results. Doing a 10k at the end of this month and in September. Then will attempt the 5k again in October. The goal is 25 mins. It's a stretch goal after 3 months of training. But I think I can do it. I'm also 193lbs at 5'6". I think if I can drop the weight and be consistent with running. I can attempt the 20 minute mark next October. I love running but loosing weight is the toughest part. Lol.

Brilliant, clear, practical, thanks!

I love anna. Even more with your hair down omg 😍😍😍

I got a time of 19:52 in a 5k just by training casually so I’m gonna try breaking 17 mins with this guide

My goal for this lockdown is actually to tackle de 20 min. mark for 5k. Thx for the tips and you guys did a great job breaking all the math and info. Looking fwd to implement some of your workouts! Cheers

I'm 29 years old. I used to run a 22 min 5K 5 years ago and now I currently run at about 30min already. I want to get back into running a fast 5K and will surely incorporate your sessions soon once I ak physically capable. Thanks for sharing.

A sub 20 5km is most certainly a very formidable feat!! I can hardly do sub 30, I would probably take say around 32 minutes for 5km but sub 20 is an entirely different beast! I would probably have it equal in difficulty to a half marathon done at leisure pace or your normal pace. Also, some handy tips in this video to tackle this challenge!

Did manage to get a sub 30.00 last year but since GNR have lost fitness and pace. Trying to get back to 30.00, struggling with the 🥶 and windchill this year really affecting the asthma even with a buff

I was sub 20 eight years ago, but nowhere near now. I’m going to try and get back to something early 20’s this year. Wish me luck !

Can we take a moment to appreciate how amazing Anna's hair looks in this vid? It's on point!! In other news, I'm already dying getting my 5k below 25 minutes, let alone 20 XD

I can do 26 mins. in 5K, I know I'm so slow but I will keep working on it.

Intriguing... I'm nowhere close to achieving that yet. My fastest pace, for now, is about 5:15/km😂

Really useful thanks guys, managed to drop from 5k in 30min to 22min in 6 weeks after a year of little to no running. Now the push to sub 20min in another 6 to 8 weeks. 🏃🏻‍♂️

Thank you broke 20 mins for the first time today in a race thanks to this video

I’d be happy with below a half hour :)

I started with a 22.46 2 months ago and now I’m at 20.44 with a pace of 4.09

Terrific video. Concise and helpful-thanks very much! The only time I broke 20 for 5k was during a 10k race! Went out like a Kamikaze and absolutely died on the last 2 miles😂😂 It doesn’t count as a 5k PB, but I think your tips will help me get there!

Hey guys, just got my PB at 24:25. I’ll keep you updated every time I beat it 🤣 thanks Anna and team, you’re the reason I’ve stuck to running. keep up the good work guys. Great content.

Trying under 19min this year, but the motivation to go under 20 was much bigger than now that that is taken care of😅

It’s like ye have been reading my posts lol, I’m 20 seconds off 19:59💪 and yeah at 3k is where my time slips lol

My personal best is 19:47 (at age of 37) and I think this result for someone who just run as supplemental type of exercise is unbelievably good. My buddies always told me to focus more on the running and start compete , but my joints simply cannot withstand for the longer distances. My company wanted a running team so I joined the team and I did a personal record of 4:41 pace for the 13,6 km distance during the Marathon relay . I got patellar tenditiis during the preparation and my knees were on fire during the race… I could be even better because my average heart rate was only 153, but unfortunately my joints cannot handle the stress of the longer distances. I would say (as an amateur athlete with 25 years of experience under my belt and with masters degree in Exercise Physiology) if you are not dedicatedly a runner , to aim to the 5k as fast as humanly possible is the best way to improve your endurance. It will not overload the joints but helps you to improve the overall fitness and reduce body fat.

Like button smashed!

I started running 4 months ago and ran a 36 min 10K and 17:31 min 5k. If I can do it (5'10" - 150) anyone can.

Hey! I run 6 time a week and my personal best is 24:08 min in 5k but I really need to break sub 20 or less time min in 5k .

Good video, thanks for this. Lots for me to work on. Discovered running about 8 months ago and have just set a a 21 minute 5k record, but 20 minutes has a nice ring to it, so maybe this will help to get there. Was interested in the mental side of things that you speak about at the end, in the few park runs I've done I've definitely eased off between 3-4k, so that tip about digging in instead is great. Could you do a video about mental strategies for a 5k, or running generally?

Running 2 and half months and I started off my first 5k at 23.15 and my best now is 20.22 ..Finding it very hard to get under the 20 min mark but I will get there 💪💪

Is it weird or strange that I struggle to get under 19:30 for 5km races, yet I can do sub-39 minute 10kms?