A 25-minute 5K at a speed of 12.5 mph is equal to 220 metres per minute or 4 kilometers per hour. To cover the same distance in half the time, you would need to run at a speed of 8 mph and complete the race in 25 minutes. If your goal is to reach a more challenging pace, try running for 30 minutes instead of 25 minutes on your treadmill. MISTAKE #1: Couch to 5K totally doesn’t work and won’t help you lose weight if you do two things: You actually complete the program, BUT. You don’t fix your diet. As sexy as it is to think that just going for a run will help you lose weight, the data doesn’t back it up. Two plates (225lbs) = 20 min 5k, definitely solid, and achievable by most in one year. Three plates (315lbs) = 16 min 5k, very very good and not achievable by all everyone, even with years of hard 30 minute 5k; 28 minute 5k; 26 minute 5k; 24 minute 5k; 22 minute 5k; Sub 20 5k; 18 minute 5k; 16 minute 5k; 10k Training Plans. Sub 60 Minute 10k; 55 Minute 10k; 50 minute 10k; 45 Minute 10k; 40 Minute 10k; 35 Minute 10k; Half Marathon Training Plans. 8 Week Half Marathon Training Plan; Sub 2 hour Half Marathon Training Plan; 1:45 Half At your current weight, a 20 minute 5k isn't likely. If you can drop 19kg slowly you should be able to take over 4 minutes off your 5k time. At this weight, with good training, I think the goal becomes highly achievable for most males under 50 years old who are able to train consistently without injuries. 6. filipsize. . The 20-minute 5k: A Runner's Milestone. Imagine running across a soccer field, your heart pounding, legs churning, lungs gasping for breath. You're sprinting the length of it in just over a minute. Now, repeat this 50 times without pausing. That's the equivalent of running a 5k in 20 minutes. This feat is a milestone many runners aspire to. Thursday : Rest. Friday: Easy 10km @ 5:30min/km. Saturday: Threshold 6km @ 4:30min/km. Sunday: Long run 12km-15km @ 5:30min/km. All paces can be adjusted to suit your goal 5km race time! Definitely found a new hobby in running since Lockdown and enjoy reading the posts on this sub, so just thought I’d share my journey. This largely depends on the distance. On a 500m workout, 02:00/500m is good to aim for. For longer distances (1k, 2k, or 5k meters), you might be a bit slower and for shorter ones (50, 100, or 200 meters) a bit faster. With an increasing distance, your 500m-split will likely decrease. 3 Blend Intervals to Build VO2 Max. Fast 5. 10- to 20-minute warmup. 5 x 5:00 interval, with the first 90 seconds at mile race pace and the last 3:30 at tempo pace (3:00 recovery jog between Let’s be honest, a sub-20 minute 5K is no easy feat. It requires serious dedication, hard work, and of course, good genes. But don’t let that discourage you! With the right training plan, anyone can crush their personal best and become a member of this elite club. First, let’s break down what it takes to run a sub-20 minute 5K.

is a 20 minute 5k good