When I ran my sub 20 minute 5km a few years back, this was the exact strength routine I followed: Warmup with 5 mins of skipping: I started with 1 minute and it took about 5-6 weeks to build to 5 mins. It’s harder than it looks! And I had a lot of calf DOMS so I had to go slow. Heavy 5 X 5s! This means I did 5 sets of 5 with a weight that I was close to failing with by the 5th set: RDLs: 135lbs Calf raises: 100lbs Bent Over Row: 45lbs Dumbbell Chest Press: 40lbs Bulgarian Split Squats: 80lbs Aft
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When I ran my sub 20 minute 5km a few years back, this was the exac…
123.5K views5 months ago
FacebookRunning with Richelle
The sub 20 minute 5k... What does it take to run a sub 20 minute 5k? ••• Full Video In Comments ••• If you're wondering, a 20 minute 5k is the equivalent of a 6:27/mile pace. That's pretty darn fast! In this video we discuss: • What the physiological demands and implications are for running a sub-20 5k. • Things to consider when undertaking this task. • A workout that will help you gauge how close you may be right now :) • And some training exercises that will help you along the way to nail it!
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The sub 20 minute 5k... What does it take to run a sub 20 minute 5k? ••…
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FacebookThe Run Experience
Runner's World Club: Sub-20 5K training plans
Runner's World Club: Sub-20 5K training plans
8 months ago
runnersworld.com
Want to run a sub-20 5km?🏁🔥 Try these workouts 👇🏼 6×800m @ 5K pace (4:00/km) — 90s easy jog between 12×400m @ faster than 5K (~3:50/km | 6:10/mi) — 60s jog 20-min tempo at comfortably hard (~4:10–4:15/km | 6:43–6:50/mi) 10×60s hills hard up, easy jog down — focus on form & drive Progression 8–10km: start easy, finish last 2km around 5K pace Tag a buddy you’ll drag to the track. Let’s crack 20:00. ⚡️ #running #5km #sub20 #trackworkout #runnersofinstagram #run #fitness #runningcommunity #runne
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Want to run a sub-20 5km?🏁🔥 Try these workouts 👇🏼 6×800m @ 5K pac…
1.9K views5 months ago
FacebookAJR Transform Fitness
Want to break a sub 20 5K? 🚀 Follow these simple steps, ONLY if you want to break a sub 20 5K? 🤝 But warning‼️ Just be aware that when you break that sub 20. The goal post always moves with you. 🏆 Full video available on YouTube. Hit the link in my bio now. 🤝 📸 @elevatedmediauk_ #sub20 #5km✔️ #running | James Reading
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Want to break a sub 20 5K? 🚀 Follow these simple steps, ONLY if you w…
586 views5 months ago
FacebookJames Reading
The sub 20min 5k template It’s one of those benchmarks that everyone wants to crack. Here’s how I would attack it. Step 1: Base Training (6-12 weeks) Before starting any sort of race block I would recommend building a “base”. Have 6-12 weeks where you focus on increasing your run mileage, getting strong and becoming more efficient. How does this look? - Focus on slowly increasing your running mileage with easy running. - Gym work x 1-2 a week - Tempo run x 1 a week - Hill Sprints x 1 a week Step
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The sub 20min 5k template It’s one of those benchmarks that everyon…
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