If you want to run 20 minutes for the 5K, you need to average 6:25 pace per mile. Technically, that means the fastest pace you need to be able to run is 6:20 per mile. If you’re a 21-minute 5k 20 minute easy run, 10 minute tempo run, 20 minute easy run; 10 minute tempo run, 3 minute jog, 10 minute tempo run; Ideal for trail runners: Fartlek training. 8-7-6-5-4-3-2-1 minute Fartlek run, starting at tempo effort and increasing to VO2 Max effort for the last few minutes. Take a recovery jog in between the first five intervals. How to Set a Pacing Strategy for a 22 Minute 5K. To run a 5K in roughly 22 minutes, your pace needs to be 7 minutes per mile. This will make your split time be around a minute and a half every 400 meters. It’s worth mentioning here that it’s almost impossible to maintain the same pace each lap, especially for first-timers. People who diminish others achivements by saying things like "20 min 5K is a peice of piss" are assholes. I ran a 17:30 5K at about 155lbs and have run multiplr around 19:30 at 165 (75kg). I'm not "big" or really strong, but you dont need to be skin and bones. My 17:30 ws after running arounf 60-70miles per week with 2-3 days of speedwork a week. Now, 10 years later, after running for fitness off and on, I'm trying to start training seriously again and figured a sub-20 minute 5K was a good goal. Underlying that goal is the "stay healthy

Don't be afraid to take a day off to cycle or rest, or you will probably get injured. If you're doing 5k in 21 mins as a workout, this is a little over 4 mins/km, so try doing 5 or 6 mins/km for your runs on average. Start out at a laughably slow pace on each run and increase the speed a little bit towards the end.

N05f.
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    • is a 21 minute 5k good