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The “Easiest” of the hardest things to do.
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6 contributions to How To Run a Sub 20 5k
2d •
Introduction: About myself
Hi my name is Conor, I’m from Dublin, Ireland 🇮🇪 and I love to Run, from a hungover jog to an all out Marathon. I’ve been there and done that. I started running in July 2025 and by October I achieved a sub 20 min 5k (19:56). I did this through using the plan which is available in my “How To Run a Sub 20 5k” course in my classroom. My personal favourite Run is 400m repeats. Heres a link to my Strava, you may stalk it and find proof: https://strava.app.link/0kqaCtYXp3b Excited to help people on their journey to reach the same goal I did. Comment the fastest 5k you have ever ran?
4 likes • 6h
@Ellis Sargent You’re looking at a 22:40 5k which is Impressive. How did it feel? All out? Or still some left in the tank? 2 mins 40 seconds doesn’t seem like a lot but when running a 5k its a world of difference. With the right training its very do able 👍
2 likes • 6h
@Ellis Sargent yeah Its a hard thing balancing speed. Go off too slow then its impossible to catch up at the end. Go off too fast then you feel like you’re gonna collapse. For a 5k I recommend staying as close as possible to the 4 min per km speed, then the last few hundred meters go for it and really push.
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7h •
Hi all 🙌🏼
I started running 8 month ago and this was my time almost 2 month ago in a competition run. Great to be here :-) My goal is to run a 50km trailrun on my 50birthday this august. :-) I am running not 3 to 4 times per week. I did my first half marathon last week. 🎉 Greetings from germany lg Calvin
4 likes • 7h
Hi Calvin, welcome to the community! A 50km ultra trail run is insane good job. That takes serious discipline and perseverance. It also requires speed, as when you can run at speed you can run at slower distances even with more elevation for longer as your heart and body will be more accustomed to it. What better way to build speed than learning how to run a sub 20 minute 5k!
4 likes • 7h
@Calvin Hollywood Lets do it 🔥
2 likes • 8h
Love it. Tell me how easy that felt? From someone who used to go out for every run at full speed.
2 likes • 7h
@Andrew Kirby unreal. Thats it, building your aerobic base. Don't forget to cool down with static stretches. See the link attached on my “The Importance of Recovery page” in How to Run a Sub 20 5k course
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21h •
Trying to understand aerobic base
Never heard of this until recently. Whenever I run I just try run as fast as I can lol. Then it takes 2 full days to recover. Trying to understand what aerobic base means. Is it like building a muscle?
2 likes • 21h
Yes aerobic base is exactly like building a muscle but just for how effectively your body uses its oxygen. The Bigger your aerobic base the easier it is to run faster for longer. Building your aerobic base is done through easy runs. Look at my “How to Run a Sub 20 5k” course to understand what an easy run is. Building your aerobic base is a constant development and never stops growing!
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2d •
Intro post
Goal: Sub 90 Hyrox. To do that I need to get better at running. So sub 20 5k seems like a great goal. First 5k I've done in a long time was 24 minutes. Next Hyrox probably December so have time to train. Current training is basically just 2 Barrys per week. There is running involved in every session but I never run outside of that. We have the Hermosa 5k on Sunday so I'm trying to figure out what I should do this week. I pay for Barrys on a monthly subscription with 8 classes per month so I kinda have to do two barrys per week unless I change my plan to a pay-per-class thing which I could do if it makes most sense for me to reach goal. Barrys also helps with strength which is good for hyrox goal too. I went to Barrys this morning and it's pretty intense so usually takes me two full days to recover. What/when should I train this week to make sure I have juice in the tank for Sunday? @Conor Quinn
3 likes • 2d
@Andrew Kirby 24 mins is sick and doing 2 high intensity workouts will benefit your 5k running time massively. Recovery is the key to quick progression. With a 5k race booked for Sunday which is perfect for a marker on how long it will take you to reach a sub 20, I’d recommend a tempo run on Tuesday and a light easy run on Thursday. Try get your Barrys workouts done early this week to allow full recovery for the race. Remember Protein drives recovery. Good luck!
3 likes • 2d
@Andrew Kirby Yes thats perfect. If you want any tips for Race day, give me a dm.
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