Training for a sub 20 minute 5k? Is that even possible?

It was super easy to comprehend. Simply 5 runs at goal pace, with time blocks getting progressively lower by 1 minute, with a 1 minute gap in between. So for example:

• 5 minutes at 5 minute pace
• 1 minute rest
• 4 minutes at 5 minute pace
• 1 minute rest
• 3 minutes at 5 minute pace
• 1 minute rest
• 2 minutes at 5 minute pace
• 1 minute rest
• 1 minute at 5 minute pace

The above example would be if you were shooting for a 25 minute 5k. Im already a hair under that for my PB, so id be shooting for something around that 23 minute mark. 

So today, to break the monotony of another boring 40 minute run, I thought id give it a whirl. My day broke down like this:

• 2km warm up
• 3 minute walking rest
• 5 minutes @ 4:20 pace
• 1 minute walking rest
• 4 minutes @ 4:17 pace
• 1 minute walking rest
• 3 minutes @ 4:19 pace
• 1 minute walking rest
• 2 minutes @ 4:12 pace
• 1 minute walking rest
• 1 minute @ 3:48 pace
• 2+ km walk home with a couple of light warm down jogs thrown in.

So! It was hard, yet totally achievable. I really enjoyed it!

To break it down even further, here were the run distances in the training part (not warm up or warm down):

• Run 1: 1.15km
• Run 2: 0.94km
• Run 3: 0.69km
• Run 4: 0.47km
• Run 5: 0.26km

So in total, I ran 3.51 km in 15 minutes. Thats on average a 4:16 minute km pace. So if I was able to keep that up, that would be roughly a 21:30 5k. That seems entirely unachievable for my fat arse. But, time will tell!

Perhaps I’ll keep rolling this out on a Saturday. My New training regime looks a little like this:

• Monday – rest day 1.5km only
• Tuesday – 5k+ easy ish
• Wednesday – 7k at whatever pace
• Thursday – 7k at whatever pace
• Friday – rest day 1.5km only
• Saturday – interval training as per above
• Sunday – long run, 1 hour or 10k

Feels like a fairly balanced week. We’ll see!

Today I was once again in the New Balance SC Elite V4. This shoe really feels like it’s breaking in. The plate doesn’t seem anywhere near as stiff just when walking, and the shoe feels so much more natural under foot with each run.

I have zero issues throwing on this race day shoe to do whatever run id like in it. I think that too many of these super shoes are marketed at race day or elite runners. We’re allowed to wear them too, and we’re allowed to do whatever we please in them!