THIS Is What a Sub 20 Minute 5k Looks Like
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Published 2023-05-22
Watch as he talks you through how to run a sub 20 minute 5k, but don’t worry there are tips in here to help you get any 5k target goal.
↓↓ What is your current 5k goal? Let us know in the comments! ↓↓
What’s in this video?
00:00 The 5km begins
01:04 Pacing
02:14 Breathing
04:09 Form
06:20 Heart rate
10:35 Focus
13:18 Visualise your training
MUSIC licensed by Artlist and Epidemic Sound:
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All Comments (21)
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Did my first 20 minute 5K yesterday. On a road bike.
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This is my 'dream' pace, and you're running it while having a nice chat along the way. Well done Andy.
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Just did my first ever 5k under 30 minutes (PB 29:58 😊) yesterday and this motivated me to go push myself even furthe
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3.35 min/km he's running at the start but advises mekons like us not to "start off too fast". BEAST!
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You look so casual and relaxed at this pace, almost like you're gliding. Whenever I try running <4:00/km I feel like I'm absolutely sprinting.
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Completed my first sub-20 ParkRun on Saturday at Holyrood. Didn’t expect it but things just fell in to place and felt amazing as I went round. Delighted
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Today, by sheer coincidence, I just did a "Sprint" Garmin daily suggested workout where the target pace for 10 seconds was 3:40/km , which is basically the pace that you casually (as you kept talking) maintained for nearly 19 minutes. Videos like this are both (mostly) motivating and slightly depressing at the same time!
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I'm always amazed at how effortless faster runners blow by me when I was racing 5Ks, and 10Ks. You made that 18:36 seem so easy chatting the whole time. Unreal!🔥
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Andy you make it look so easy! Impressive pace and heart rate considering you were talking too!
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I can't believe that cow flipped me off at 1:47 fuming
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Took this advice this morning and got my 19:57 at parkrun this morning 3 second PB sub 20 big shout out to Andy!
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This is the most practical and useful running video I have ever seen - thanks for posting. I'm turning 56 in a week and have a 21:05 as my best 5k time to date. I have just started a structured run block and am working on strength in the gym 2x per week. Hopefully I can get under 20 minutes before age catches up with me!
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I’ve picked up running about a month ago now. Couldn’t run more than 1k at the beginning without almost throwing up every time, but last Saturday I ran a 29:14 5k and still ran some more after I’d calmed down. I’m blind, and so I run with a buddy and he’s currently in Germany so it’s the treadmill for now, but I am gonna incorporate your advice into my next run. Also quit smoking yesterday so that helps too. Will edit this comment and let you know how things go.
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Andy you're such a GOAT, at 3:30/km and you're having a breezy conversation is surely an advanced fitness level, we need a video on this please because I struggle to lower my heart rate below 170 even while giving a 6-7 effort
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The frontal view makes the tempo look so slow! But, it is impressive that you can talk so smoothly at that pace. When I did a sub 20 5k, I remember how painful it was after 3k and that the last 200 meters were pure torture.
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Big thank you for this, Andy. I’ve been chasing a sub 20 for four years and finally bagged it at a race last night. Watching this was a massive help and I’m super excited to see where I can get to now! 🎉
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Running my first 10K race tomorrow! This is incredibly helpful :)
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That is an excellent "tutorial" on how to progress oneself through the 5K. Practical, relevant, meaningful and relatable, thank you. Not just the typical statement you can see on the internet of you need to do 4 mins per km to achieve sub 20... You make it look so so easy 😃
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Fantastic video full of precious and most authentic advices! Cheers Andy!!
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Just ran my very first 5k this past weekend with time of 27:18. I will try these tips to better my time on next one.
