Want to break 19 minutes for your 5k benchmark on the rowing machine? I've got you covered and want to help you. Join me on this 19 minute 5k so you can fina Follow that with about one minute of hard running. Immediately before your race or workout, do four to six strides—100-meter pick-ups at an effort level of about 9 on a scale of 1 to 10. Average pace per Your time will be: Your distance will be: 500m 1000m 2000m 5000m 6000m 10,000m 30 min. 60 min. 2:32 5:04 10:08 25:20 30:24 50:40 5921 11,842 I'm a pretty big and slow guy, 21 years, 187 cm/94 kg. I'm currently running 5k's at about 35 minutes and I'm trying to build mileage to be able to run long distances, at least 20 km. But a 20 minute 5k still feels like a fun milestone to try and break but a 5 min/km pace feels ridiculously fast for me who's currently in between 7-8 mi/km. 34:23. As you can see, the average 5k time for a beginner is around 30 minutes for males and 38 minutes for females. For experienced runners, the average time is around 25 minutes for males and 32 minutes for females. A 20 minute 5k is a good result for runners, but it requires a high level of fitness and training, regardless of your level. Extended 5 minutes rest. 2 x 400 meters (faster than race pace, rest between sets until HR is recovered) 2 x 200 meters (whatever you have left) The reason this workout is so effective for pacing a 5K is because it embeds the required race pace in to your training. You can feel the exact intensity required. Mdva. Warm-up: 5-minute easy jog. Run: 30-second speed interval (start with a fast, but not sprinting, pace for the first two or three times, then sprint full-out for the remaining intervals) Recover: 1 minute at easy pace. Repeat: Do run/recover cycle again for total of 20 minutes. Cool down: 5-minute easy jog. Rest. Threshold workout: Warm up and cool down 1 mile (2 km), 4 x 5 minutes at tempo pace. Rest or Easy run: 4-5 miles (7-8 km) and 4 x 75m strides. Long run: 8 miles (12-13 km) Cross training: 45 minutes. Speed workout: Warm up and cool down 1-2 miles (2-3 km); 6 x 1,000m at goal 5k pace with 200m jog. Session 1) 5 x 1000m at your 5k pace, with 1 minute recovery between each. Session 2) 10k at tempo pace (70% effort or thereabouts) Session 3) Long Run at conversational pace. Each week, try and improve on the Session 1 speed, and shorten the recovery time. 12. Run hard for 3 minutes; Recover for 3 minutes; Run hard for 2 minutes; Do five 30-second pickups at a moderate intensity during an easy 20-minute run. Build up to ten 60-second, near-all-out Timing on this is impeccable. For the first time in 10 years (including multiple surgeries and broken bones since this thread) I'm in 18 minute 5k shape, and my training has consisted of 40 a week with 9-10 minute easy runs and a focus on hard long runs. I still mostly stand by this advice though. Interval training is a great way to do this. Here are some suggestions for some specific 5k workouts that can be done on the track or on the road or grass to time rather than distance. 6 x 800m with 2 minutes jog recovery. 10-12 x 400m with 90 seconds jog recovery. 5 x 1km with 2-3 minutes jog recovery. 2-3 sets of 800m, 600m, 200m with 90

how hard is it to run 5k in 20 minutes