Step 1 – Find a Hill. The type of hill you need will depend on the training session you intend to do. For hill sprints look for a hill that is relatively quiet of both traffic and pedestrians. You’ll need a stretch of hill that will take somewhere between 25-45 seconds to ascend that is of a gradient of about 20%, but it doesn’t have to A 22-minute 5k equals a 7:25-minute pace, which necessitates faster than average speed. The typical speed for a local runner is around 8:00–9:00 minutes per mile, and most 6 and 7 minute milers perform their easy runs at that pace. You'd undoubtedly tire quickly attempting a 27-minute 5k, which would need you to run at a 9-minute pace. Wednesday: easy run (beginners: 20-30 minutes; intermediate runners: 30-40 minutes; advanced runners: 40-50 minutes) Thursday: ½-mile warmup, 20 minutes tempo progression starting @ 10K pace Sharing my training journey. I did it! I finally did my first sub-20 min 5K. I have been consistently training for 7 weeks to break that barrier where I went from 24:54 to 21:54 to 20:46 and finally to 19:43 on race day. Anyway, here is what I did. I have always been a runner who's in a decent shape and fitness level. Increase Stride Turnover. Start by running for 30 seconds at your current pace. Then jog for a minute to recover and run for 30 seconds again, trying to increase the count. Focus on taking quick, light, short steps—as if you're stepping on hot coals. Repeat five to eight times, trying to increase your rate each time. If you want to run a sub 40 Min 5k you will need to average a pace of 12:52 per mile or 08:00 per kilometer to run your target time. It’s also good to have a few seconds buffer on each split to account for some slight extra distance if you are not running the racing line. The 5k is a great distance for runners of all ages and experience levels. nKFjU. First 5k I ran was 3.5 years ago, ran about a 19:30. 2.5 years ago, I ran an 18:40. This weekend, I ran my first 5k since that race in 2012, and ran a 19:33. I will get back to that 18-minute range! (and beyond) My weekly mileage has only topped out at 20-25 miles, so I think I can get my time a lot lower. So if your heartrate is in the 170's-80's, you pretty much know you are giving a pretty good effort. As for calories, I have been told that 3 miles of biking is about 1 mile of running as a rough The 5k in 30 Minute Pace. The key to running 5k in (just) under 30 minutes is all in understanding pace. The best pace strategy for a 5k is to try and maintain a constant pace throughout your run; for a sub-30 minute 5k, this means running a constant 6.2 miles per hour (or 10 kilometers per hour). Step 1 – Find a Hill. The type of hill you need will depend on the training session you intend to do. For hill sprints look for a hill that is relatively quiet of both traffic and pedestrians. You’ll need a stretch of hill that will take somewhere between 25-45 seconds to ascend that is of a gradient of about 20%, but it doesn’t have to Wednesday: easy run (beginners: 20-30 minutes; intermediate runners: 30-40 minutes; advanced runners: 40-50 minutes) Thursday: ½-mile warmup, 20 minutes tempo progression starting @ 10K pace

is a 20 minute 5k good