Run a 5k in 20 minutes

I started running seriously as a relative late-bloomer. I never ran competetively in high school and college, but I entered my first road race when I was 23 four and a half years ago. Using a 15 mile per week training schedule, I ran 24:22. My PR today is 18:33.

You need more miles and smart training to go sub-20 if you lack natural speed. I needed around 30-40 miles with weekly speedwork to go sub-20 early last year. To run more often, it’s important to enjoy it. I recommend finding a running club and running often with others. I also like to take easier days the day before and after a hard day. Don’t let pride get in the way. It’s important to let your body recover. To get sub-19, I’ve been in the 50s for weekly mileage with a tempo run day and interval days in addition to easy days, but what I’m finding is that the more you put in, the more you get in return as long as you are smart about listening to your body.

The important thing to realize is that you can do this. I started running later and used to weigh 250 pounds, and it was so rewarding to get under 20. Good luck!

I’ve set a goal for myself of going sub-20 this year. In mid-April I ran a 24:15, and my most recent time was a 22:18 on the track a week and a half ago. I’m 40 now, and the last time I was in sub-20 shape was probably when I was about 24 or so. When I was 30 I’d gotten back down around 20:15-20:30 pace, but then took a lot of time off until last year.

I’m spending some serious time on my training now and think if I can just stick with a solid base of 25-30 mpw with swimming and biking cross-training of about another 20 equivalent miles a week, I’ll get down sub-20 in 3-4 months. We’ll see.

Update: On 8/1 I improved my 5K time to 21:12, so moving the right direction. Unfortunately I’ve started to have to travel a lot with work and picked up a cold, so we’ll see if I can keep improving quickly and break 20 this year. Stay tuned.

I’ve never considered myself a fast short distance runner, but was really happy when I broke the time with 19:50. I’ve ran previous 5K’s on the exact same course, it’s a popular 5K course at my college, and had come close. I finally broke it on my 3rd 5K there. It’s a hilly course so I think breaking 19 minutes on a flatter course is definitely achievable which will be my next goal.

...the scariest thing ever. I’ve committed. I’ve put it out in the open that this is something I truly want to do. And I’m not kidding when I say it would change my life. I just need to start BELIEVING in myself. I know I have the potential, just 2 years ago I was 30 seconds away from hitting 20:00 flat. The question is, how do I get past that barrier? How do I believe that it’s not too late?

I finally ran an official sub 20 5K this morning with a 19:43 at the Father’s Day 5K in Fort Collins, CO. Now, I will need to see about going 18:30 for the next one and pick up my sub 6 min mile goal on the way.

So today I ran to train for the ultra relay I am doing with my friends and I attempted my first 5 mile run since February I believe… I ran it in 7:30 pace for 5.15 miles and I’m still sort of in shock. I love it when I am faster than I think I am but it also kind of scares me because I’ve never thought of myself as fast. I’ll have to change that mentality before xc season so I can run this sub 20 5k—well at least sub 21… but it’s looking more and more possible if I can keep the training up this summer.

So my stomach kinda flip flopped when I clicked on this… hmm. I know it would be the highlight of at least my month if I ever manage to pull this one off. Every time that I feel like I’m getting close or should be able to do it, I have a sucky race, or I get injured or both! Right now track is going well but that’s just a 400. 12 more is just a bit intimidating.
Which is why I probably need to achieve the goal of figuring out why I run first so I can stop being so mentally screwed up like people tell me I am.

I ran the 2008 Relay From Calistoga to Santa Cruz on 4/20/08. On Leg 32 I ran a 19:51 for the first 5K of the 4.7 mile course. This was my 3rd time running since the start of the relay. I was running near sea level and all down hill. I think that my recent training helped reach this milestone along with the downhill and elevation. I will keep this goal on my list until I can achieve it in an actual 5K race. Now that I know I can do it, I hope to go sub 20 on my next 5K.

My current time is just over 24 minutes I will work my way towards 20 minutes or less.

I ran a 21:13 at the CSU homecoming 5K. Took 1:25 off my previous PR, will try again in November.