How to train for a sub-20min 5k

Short on time but want to train for that elusive sub-20min 5k? Andy Bullock suggests four weekly sessions that will help, lasting around 3hrs in total.

Running a strong 5km with limited training will take a bit of time and commitment, but it is certainly possible.

How to improve your run form

How to build a good run base

Consistency always trumps volume, so split the time you have available. There’s plenty you can do with 3hrs of run training and you should be able to achieve your target of a sub-20min 5km.

Assuming you have a reasonable level of base fitness, your best plan of action is to split those precious 3hrs of run time into four sessions. The first session will focus on strength and technique.

Session one

A hilly run or hill reps gently increase strength by working against gravity and allow you to develop technique by thinking about posture.

Drive up the hill using your arms and rolling off your toes. This should be 45-50mins in duration with you staying below lactate threshold.

Session two

The second session is a steady run lasting about 40mins, with occasional pick-ups to race pace.

These pick-ups should last 15-20secs max; aim for five or six throughout the session.

Session three

Session three is around an hour and aimed at developing lactate threshold and speed work.

You should incorporate intervals above your 5km pace. These intervals should have 50-100% recovery depending on the time of year.

Session four

Session four is a 30min run off the bike.

During the winter this can be at a steady effort to back up your aerobic conditioning; during the race season, you might want to pick up the intensity and run at tempo pace.

Don’t forget…

Be sure to always take care to balance the intensity of your training across the week – including swim and bike sessions, of course – and avoid accumulating too much fatigue.

Stick with the plan and consistency will see you achieve your target.

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Andy Bullock Triathlon coach

About

Andy Bullock is one of the country's leading triathlon coaches, working with all levels and abilities from beginners to elite; juniors to adults. His qualifications include: MSc Applied Sport and Exercise Psychology, MSc Exercise Physiology, Level 4 Nutrition Coaching, Level 4 Strength and Conditioning, Level 3 Triathlon Coaching, REBT Primary Practicum, and ASA Level 2 Swim Teacher. His coaching experience includes: British Paratriathlon National Talent Squad Lead Coach; Triathlon England South West Regional Head Coach; Lead Coach on national junior training camps and Paratriathlon race trips; BAD Tri Head Coach; Personal triathlon coach to professional and age-group triathletes as well as small groups.