How to Run a 5k in 30 Minutes
Running under 20 minutes for 5k
It's just another number, 20. But like many running benchmarks, 20 minutes for 5k is what many would say defines a 'serious runner'.
Few people will be able to break the 20-minute barrier without some determined training and, of course, natural talent.
This is especially true for women who are at a very approximate 10% disadvantage.
This schedule will not create magic; you'll need to be pretty close to 20 minutes already to make the necessary improvements in 8 weeks.
How close? That depends on you: your current training level, your age, gender, natural talent and response to training.
A guide rather than a training plan
As goal times get lower and more demanding, off-the-peg training plans become less ideal and a training strategy requires more personalisation.
Therefore, this training plan should be viewed more as a guide than an actual schedule set in stone.
You'll probably want to shape it around your own training habits and lifestyle, but keep to the main plan and importantly, if you do swap some of the days around, allow space around the more demanding sessions so that you enable a decent recovery.
If you are within a minute or two of 20 minutes, then this plan might give you what you need to run sub 20.
If you can't hit 22 mins yet, then take some elements from here and also from the sub 25 plan; one step at a time.
Before moving on to the 8-week schedule, we should look at the goal in more detail.
How tough is it to run under 20 minutes?
Let's look at some 5k road running stats.
World records as at 22nd Oct '21 according to Wikipedia 5k road run data.
- Men – 12.51 run by Joshua Cheptegei in Feb 2020.
- Women – 14.29 run by Senbere Teferi in Sep 2021.
Those times are obviously set by elite, professional, highly talented athletes; what about the rest of us?
Since the introduction of Park Run, we have plenty of figures to look at. At the time of writing, we have 156,000 events and over 32 million individual results providing data. The average 5k time to date is 28.46.
The first Park Run was held in Bushy Park, London. It's a flat fast course and is where the current men's best time was set back in 2012 by Andy Baddeley: 13.48. The Bushy Park Run also has a very large field: regularly over 1300 finishers. The average time for this 5k race 27.09.
How many runners run sub 20 mins?
Results from 23rd November 2019 show 1328 finishers, of which 510 are women and 735 men (the rest unknown for various reasons).
The total number of men running sub 20 mins was 58, the total number of women under 20 mins was just 2 (the week before, there were 4).
My local Park Run at Eastbourne is much smaller, 320 finishers recently, with 13 men and 2 women under 20 minutes.
Of course, many Park Runners are either very recreational or new to running. Nevertheless, a 20-minute 5k represents a high standard of running ability that few will achieve.
What does it take?
Regardless of age, experience, or any other factor, the 20-min 5k requires an average pace faster than 4 mins per km (6.26 per mile).
For most people, running at that sort of pace demands some dedication to training.
Although it is one of the shorter road-race distances, the 5k is still very much an endurance event, so you need a firm endurance foundation to keep to the pace. In addition to a strong endurance base, the sub-20 5k runner will need some speed.
Also, mental strength because, for most runners, it's probably going to be rather uncomfortable (you can read more below on developing mental toughness).
The age factor
Running under 20 minutes reflects different levels of achievement depending on the runner's age and sex. A 50 year old male who ran 20 minutes in their 20s or 30s will probably be running around 22:40 now and 25:40 when they are 65 years old. For a woman, the respective figure at 50 is 22:20 and at 65 it is 26:45 (source, Howard Grubb). For older runners, that 20-minute goal will be much closer to their potential than it will be for younger runners. Training will have to be more focussed, and consequently, recovery will demand special consideration to avoid breakdown.
Older runners should be aware of the importance of both rest and strength training when contemplating an increase in training. Ramping up quality or quantity or both will place heavy demands on the body and injury prevention measures are crucial as we age.
The Plan
Not surprisingly, there is no one-size-fits-all strategy for sub-20 minute 5k running. This sub 20 plan does have similarities to the sub 25 plan, but there are significant differences to the training paces and the volume of training. There are also additional body-conditioning, or strength training, sessions included.
The training paces are more specific, targeting the necessary elements for a successful 5k, particularly the development of VO2max. VO2max is a measure of how much oxygen you can utilise and is dependent on the efficiency of the heart (it's stroke volume) and the efficiency of your muscles (in utilising the oxygenated blood for energy production).
It's not just about the efficiency of the engine. We can also improve 5k race time by developing running economy by incorporating faster repetition training.
Like any plan, before you even start, you should obtain an honest assessment of where you are right now. As mentioned earlier, if you cannot run 22 minutes now, then it's unlikely you'll make the necessary improvements in 8-weeks. You should also look at the plan and determine how it compares to your current training regime. If you've not done any speed work before then gradually introduce it before embarking on this schedule. Likewise, if the volume is much greater than you currently run, then build up to it gradually.
Training paces
Your present fitness will dictate your training paces. Where 5k pace is mentioned in the plan below, it is your current 5k race pace, not your goal 5k pace. There are some sessions that use goal 5k race pace, which in this instance is 4 min/km (6.26/mile).
Why use goal or target-pace? You need to know what it feels like and you need to get used to it. The target-pace sessions also provide a valuable reality check: if you can't manage them, then you'll be unlikely to manage the magic 20 minutes on race day. Furthermore, your target 5k pace will be slightly faster than your present 5k pace and this pace will develop your VO2max; vital for 5k running.
You should use the training pace calculator below to determine your training paces.
Endurance run
Your endurance run at the weekend is not the only run that will train you for endurance, other run sessions during the week are run at what should feel like an easy pace.
The purpose? To train the heart to be stronger and the muscle cells to be more energy efficient.
The pace is easy, the training effects are achieved at a relatively low heart rate and there's no need to create more fatigue than necessary.
Why is the long run so long?
The event is just 5k, a little over 3 miles, do I really need to run further in training? In short, yes you do. In very simple terms, we only need a small proportion of our training to be speed training. The slower runs make the cake, the speed sessions are just the icing.
The 5k is certainly one of the shorter distances for road runners, but it is still almost completely run aerobically (around 90%), with most of the energy derived from using oxygen in the air we breathe. The long run is an opportunity to build this energy system and build it strong. If you are reading this, then I guess you are not planning to simply complete the 5k distance, you want to run it fast. The long run will help keep fatigue to a minimum not just during the race but also during the whole of your training.
Threshold running
Running at a pace at which lactate accumulates in the body is known as threshold running. The body is always producing lactate. At rest and during low-intensity exercise, lactate is utilised (as fuel) and cleared from the body quicker than it is being produced. Threshold pace is the intensity at which lactate production exceeds clearing and accumulation occurs. The body cannot sustain this accumulation indefinitely. Generally, a runner can race for a maximum of an hour at this pace. Training at or around threshold pace increases the body's capacity to clear lactate, thereby raising the threshold over time.
Threshold pace does not relate universally to any given race pace. For an elite runner it is likely to be around half-marathon race pace, for less capable runners it can be equal to their 10k pace (if their 10k race time is around an hour).
Target 5k pace
In the schedule you'll see some sessions that include 'target 5k' pace. This is very specific at 4 min/k or 6.26/mile.
You'll need to be able to sustain this pace for the reps in the sessions. It will get you and your body used to performing at the required level.
If you are using this schedule to target 19 mins, for example, (and there's no reason not to), then adjust accordingly.
Of course, the aim, by the end of the 8-weeks is to be able to run continuously for 5k at this pace or faster.
Hard Pace
It will target and develop VO2max pace. The pace will be uncomfortable and the session will be challenging. But, if you are needing to slow down during the reps, you are running them too quickly. If you train with a heart-rate monitor, then this will be 2 or 3% below, and up to, your max.
It's faster than 5k pace, but not faster than 1-mile race-pace.
Faster is not better. Indeed, if you run the early reps too hard, you'll not be able to run the latter reps at the required intensity to gain the full training effect.
Hills
Training on hills is useful for developing strength and running economy. Hills can be incorporated into interval or repetition sessions. For example, in week 2 the interval session: 8×600 (or 2 mins) hard, 90 sec rec can be performed as a hill session. Use a hill that can provide 2 minutes of uphill running and jog easy down for recovery. You'll work by intensity and not pace; runners at this level should have a good feeling of how paces feel by intensity.
Do not get too hung up on absolutely nailing the given training paces; they are only entirely accurate when running on flat ground with neither a head nor tail wind.
Strength and conditioning
Your performance in races is not just determined by your cardiovascular fitness. If you can improve your running economy then you will run faster than the runner who does not. Developing strength improves running economy; you need less energy to run at a given pace. Strength and conditioning becomes even more crucial as we age. Increasing age means decreasing muscle mass as natural wastage occurs. We can radically reduce the effects of ageing with a well-designed strength and conditioning program.
Runners of all ages should pay particular attention to the functioning and development of the gluteal muscles and hip stabilisers by incorporating single-leg squats, lunges, glute bridge, etc.
As we ramp up our training, we must be mindful that more running (and especially more faster running) means increased injury risk.
The key to successful training is consistency, if you leave yourself vulnerable to injury by not strengthening your body then you heighten the risk of losing that consistency.
Some runners are very good at strength training and make it part of their training week, but others ignore it altogether so it's impossible to provide a one-size-fits-all plan.
Here's a sample strength session that will only take around 10-15 minutes, adapt it to your own circumstances and experience. If you are new to these types of exercises then reduce the number of reps or sets to a manageable level. The strength session is noted on the Wednesday, easy run day, but you could also do it (or a variation) on Saturday; once or twice a week is ideal.
Take a note of how you manage each exercise and use your notes to create a progressive session for your training week.
Example strength session
| Single leg squats | 2x 8 each leg |
| Cook hip lift | 2x 5 each leg |
| Forward lunges | 2x 10 each leg |
| Back lunges | 2x 10 each leg |
| Cross over lunge | 2x 5 each side |
For more details on these exercises and videos, take a look at the body conditioning page.
If you have access to a gym and/or personal trainer then get something planned specifically for yourself. Friday's optional cross-training session could be used for something more intensive.
The take-away message is that strength training will help you to become a faster and more injury resistant runner.
Stride length
Strength and conditioning should also include plyometric exercises such as hopping, lunge jumps, squat jumps, etc. Plyometric exercises will improve running economy; the amount of energy required to run at a given speed.
An increase in power also correlates with an increase in stride length. The elite runners who can run 5k in around 13 minutes are likely to have a stride length in excess of 2m; that type of bounding power does not happen with weak legs. Whilst it is not beneficial to 'force' a longer stride by reaching further forwards, a longer stride that comes from increased strength will mean a faster 5k time. For example, assuming a 180/minute stride rate (steps in this instance not pairs), a 20-minute 5k runner will take 3600 steps whereas a 21-minute runner will take 180 more steps. Whilst this might seem marginal, it means that — all other things being equal — increasing your single stride length by just 7cm will cut 1 minute from your 21-minute 5k time.
Cross training
You'll see some optional cross-training sessions in the schedule. What you do here will depend on your own circumstance, lifestyle, general body condition.
Sometimes it's useful to get some cardio training without running; it gives the joints and connective tissues a rest from the repetitive stresses that running inflicts upon us.
What type of cross training?
Again, this depends on who you are. But the obvious one is cycling. But any cardio workout is beneficial; swimming, rowing, whatever get the heart pumping. Just be careful and don't overdo it; if you choose to cross-train because you are fatigued then there's a risk of break down by even more cardio work. Also, don't introduce anything new too close to race day; give your muscles some time to adapt.
If you can get into the gym to do some additional strength work, then great.
As can be seen, running sub 20 minutes for 5k requires a more considered and determined approach, especially for older and female runners. The following training plan should be taken as a starting point, for you to tweak and develop according to your own individual needs.
Training for mental strength
The training plan below focuses on physical training. Of course, any physical training has a psychological effect too and helps to develop our mental strength. We do need huge reserves of mental strength to run to our potential and the 5k makes very special demands of our toughness.
Running at 5k race-pace hurts and we can certainly benefit from exploring ways to build our mental strength. Mental exercises including visualisation can help you to push through the discomfort, even reframing the pain so that it comes something you run towards rather than away from.
Hypnosis is a great way to develop our ability to run to our true potential. We strongly recommend the downloadable audio hypnosis sessions from Uncommon Knowledge. Once you have them, you can use them time and time again to move your running up to a higher level. Take a look at their sports and running specific hypnosis downloads.
8-Week sub-20 min 5k training plan
| Week 1 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 5x1k @ 10k race pace, 90 sec recoveries | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 40 mins | |
| Thursday | Threshold: 2x 3k (or 13 mins) @ threshold, 3 min rec | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 3-5 miles, 5-8k | |
| Sunday | Endurance run | 60 mins | |
| Week 2 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 8×600 (or 2 mins) hard, 90 sec rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 40 mins | |
| Thursday | Threshold: 25mins @ threshold | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 3-5 miles, 5-8k | |
| Sunday | Endurance run | 80 mins | |
| Week 3 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session:6x800 @ target 5k 2 min rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 45 mins | |
| Thursday | Threshold: 3x 2k (or 9 mins) @ threshold, 2 mins rec | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 4-6 miles, 6-10k | |
| Sunday | Endurance run | 80 mins | |
| Week 4 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 5X1k@ 5k pace 90 sec rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 45 mins | |
| Thursday | Threshold: 30 mins @ threshold | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 4-6 miles, 6-10k | |
| Sunday | Endurance run | 60 mins | |
| Week 5 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session 10x 200m (or 1min) hard, 200m easy jog rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 40 mins | |
| Thursday | Threshold: 3x 3k (or 13 mins) @ threshold 2, min rec | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 4-6 miles, 6-10k | |
| Sunday | Endurance run | 90 mins | |
| Week 6 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 6x800 @ target 5k, 1 min rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 50 mins | |
| Thursday | Threshold: 30 mins @ threshold | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 4-6 miles, 6-10k | |
| Sunday | Endurance run | 90 mins | |
| Week 7 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 6x1k @ 5k, 90 sec rec. | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 50 mins | |
| Thursday | Threshold: 2x15mins @ threshold, 3 min rec | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 4-6 miles, 6-10k | |
| Sunday | Endurance run | 60 mins | |
| Week 8 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 5x 800 @ 5k 90 sec rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 40 mins | |
| Thursday | Easy run | 40 mins | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 3-5 miles, 5-8k | |
| Sunday | Race |
Training Pace Calculator
RPE is a Rating of Perceived Effort, for more detailed info, see our page explaining training paces
Source: https://runningtrainingplan.com/runningpress/5k-in-20-minutes-training-plan/
0 Response to "How to Run a 5k in 30 Minutes"
Post a Comment