Just make sure you do at least 5 sessions in the 2 weeks leading up to the race. 1st Interval Session: 4 x 1km Laps at target pace. 2nd Interval Session: 2km at target pace + 3 x 1km at target pace. 3rd Interval Session: 2km at target pace + 3 x 1km at target pace. 4th Interval Session: 2km at target pace + 2km at target pace + 1km at target 40 minute 5k pace chart. If you want to run a sub-40 minute 5km time then you’ll want to get your 5k pace at 12:52 minutes per mile or 8:00 minutes per kilometer to come in at just under your desired time. Scroll down for the splits for each km to know exactly what times you need to be hitting on each of those markers. Some run a 5k in 20 minutes while others take 60 minutes or more to finish the 3.1 miles. The key for successfully completing this 5k challenge is to simply complete the mileage. Put in the work and continued effort and time will follow. Plan Duration. As noted, this plan is only 8 weeks. This is the point where you are fine tuning your speed and endurance to hit that Sub 30 minute 5K. Prior to starting the plan, you should be running at least 3 days per week, with 4-5 miles feeling like a doable distance. Daily runners usually clock a 9-12 minute mile, which means a 5K takes them anywhere from 28-37 minutes. Walkers who keep a brisk pace usually cover a mile in 15 minutes, which means they’ll wrap up a 5K race in 45 minutes to an hour. If you’re new to running, you’ll likely use a combination of running and walking, so plan accordingly. Take 2 a day all week before the race otherwise once a day at all other times during training. ⭐⭐⭐Use creatine monohydrate, especially if you generally also consume whey protein. If you get ‘burning legs’, this might be a way to get a bit more energy in those all-important muscles. Definitely test this before race day. When I was 19, I ran around 60-70 miles per week including interval training and track training and I could run a 5k just around 17 minutes. It took me about 2 years of dedicated training. Now, 20 years later I’m 70 pounds heavier, I run twice a week and I manage a 5k around 30 minutes. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. Determine what your pace was for your training run around the neighborhood or track. For example, find out how fast your pace was for that 46-minute 5-mile training run. Determine the distance you ran. TQXcJB.

how to run a 5k in 20 minutes