5km / ~3,1miles in just 20min [Running]

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  • 5km / ~3,1miles in just 20min [Running]

    Hello,

    I need some help in running 5km/~3,1miles in just 20 minutes.
    How can I improve my time (30minutes for 5km/~3,1miles) in just 1 month?

    Thanks for any helpful reply!

  • #2
    There are many questions that we don't know to help you.

    1. What is your current 5k time?
    2. What is your fastest mile?
    3. What is your body fat%?
    4. What does your training schedule look like?
    5. How much time do you have daily to train?

    I have never broken a 20 minute and it's hard work since you're running under 6:30 miles. The pacing, the strategy, they are a challenge.

    Answer the above questions, please, and I can try to help.

    Comment


    • #3
      Honestly I would say that if you current time is 30 minutes for a 5k as posted above and that is your max effort there is no way you can safely cut your time to 20 minutes in 1 month. A 20 minute 5k is fast and tough to train for and has a high risk of injury but is doable but takes time. Might I ask what you are trying to get a 20 min 5k for?

      If you are running a 30 minute 5k as a training run then I would say that with a max effort you might get close but it would still be a long shot. Sprint sets and training for the 5k distance in your running would be a must but your time frame is just too short without significant risk of injury.

      Comment


      • #4
        I am agree with Azercord. Your current pace is 6 min/km and you want to obtain 4 min/km. Imo, one month is a short time to obtain such a improvement.

        The first recommendation is run more than you have done in the last period.
        Anyway I think that the answer to the question of Warmaker can give us information useful to give you more accurate recommendation.





        Comment


        • #5
          GODCORN ... welcome. And don't listen to those nay-sayers.
          A 30 minute 5K is not difficult for someone in good enough condition to go that distance.
          But, it isn't what you could do if you try. You just have to work at putting out the effort.
          And I'd strongly suggest you do a bunch of hill work. Up faster than down.
          And don't hit those heels too hard on the way down. It. Feels. Weird. To have your feet flapping around.
          Make sure you push through 15K (total) in a week.
          You can do it. It's just 'work'.

          Comment


          • #6
            I don´t think it´s possible to reach 20min within a month. 23-25 is realistic.
            You will need to run a LOOOOOT. Slower runs at 7-8k, fast runs at 5k, HIIT/sprints- best uphill and upstairs.
            But also strength circles with a length of 20-25min.

            Comment


            • #7
              Originally posted by DaithiMeyer View Post
              GODCORN ... welcome. And don't listen to those nay-sayers.
              A 30 minute 5K is not difficult for someone in good enough condition to go that distance.
              But, it isn't what you could do if you try. You just have to work at putting out the effort.
              And I'd strongly suggest you do a bunch of hill work. Up faster than down.
              And don't hit those heels too hard on the way down. It. Feels. Weird. To have your feet flapping around.
              Make sure you push through 15K (total) in a week.
              You can do it. It's just 'work'.
              He's trying to go from a 30 minute 5k to a 20 minute in 1 month.
              Hill work is definitely a great suggestion, I love my hills (nobody tell my unofficial trainer I said that though!!)

              Comment


              • #8
                Not only hills but running 5 miles a day will make 3.14 miles seem like nothing. That's what my cross country coach use to do make us run 5 miles a day 1 day it was 5 miles speed work the next 5 miles hill work the next 5 miles then back to his car to push the car up the lawn of the school for leg work. He told us when we asked why we were running 2 miles more than what the course was he said that by running 5 miles a day when race day comes it will seem like nothing. When cross country started I was running close to a hour at race pace by the end of a month running 5 miles a day I was doing races between 17 and 20 minutes.

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                • #9
                  Ok. 1 month for this is really unrealistic.

                  Comment


                  • #10
                    Originally posted by Warmaker View Post

                    1. What is your current 5k time?
                    2. What is your fastest mile?
                    3. What is your body fat%?
                    4. What does your training schedule look like?
                    5. How much time do you have daily to train?
                    1. 31minutes.
                    2. /
                    3. 8-9%
                    4. Right now trying to finish "Power Cardio". No running atm.
                    5. I've got more than 4 hours time. Training routine ~30minutes.

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                    • #11
                      GODCORN Why do you want a 20 minute 5k?

                      Comment


                      • #12
                        GODCORN I agree that dropping 10 minutes for a 5k isn't an easy thing to do, especially if you haven't trained all that much. But when you come in at 8-9% body fat, you should already be doing a tremendous amount of cardio exercise, or you're just not eating enough food.

                        30 minute 5ks are almost 9:40 miles. A 20 minute 5k is just under 6:30 per mile. You're looking to cut off three minutes of mile time, three miles, and all in a row.

                        There's not much you can do in one month to get there except practice speed work. There are sprint drills, speed drills, and long runs with big aggressive finishes you can work on but I think your goal, based on what you said, is outside the realm of possibility. I don't want to shoot down an aggressive goal but you'll most likely end up getting hurt or overworked, which leads to getting hurt. Try taking down two minutes this month and two minutes next month. That's aggressive enough. After you hit sub-25 minute 5k speed, reassess.

                        Comment


                        • #13
                          IF you run 5 miles a day you can run 20 minute 5ks. You also need as a runner more of a carb based diet plan and more than the recommended 8 glasses of water a day. I know it seems daunting but I have done below 20 min 5ks in a month without getting hurt especially since 5 miles is 2 miles over what you race at it will bring your timedown

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                          • #14
                            Originally posted by Warmaker View Post
                            GODCORN I don't want to shoot down an aggressive goal but you'll most likely end up getting hurt or overworked, which leads to getting hurt.
                            Yeah its not that good. So probably I should reach my goal in 2-3months with out getting hurt. Maybe I set my goal toooo high.

                            Comment


                            • #15
                              Originally posted by DustyQOTF View Post
                              IF you run 5 miles a day you can run 20 minute 5ks. You also need as a runner more of a carb based diet plan and more than the recommended 8 glasses of water a day. I know it seems daunting but I have done below 20 min 5ks in a month without getting hurt especially since 5 miles is 2 miles over what you race at it will bring your timedown
                              I disagree with the 5 miles means a sub-20 minute 5k. I have run marathons, I've competed in racing, and I have never broken 20:00 on a 5k. Those are 6:25 minute miles, right in a row. Maybe people can cover 5 miles without problems but they're more along the lines of 8, 9, 10 or more minutes per mile. Distance and speed are two completely different things. And if you were hitting 17:00s, that puts you in the state champion level for high school athletics almost anywhere. Congrats on your championship!

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