How I Managed To Get A Sub 20 Min 5KM in Just 3 Weeks!
I Finally Did It! After 5 Attempts (Over 1 Year).
I managed to run a sub 20 min 5km after attempting this challenge just 3 weeks apart. In this blog, I'm going to reveal the key sessions & important runs i did to help me get this accolade under my belt. Please note that this worked for me but may not work for everyone. However you can take some tips & apply it to your own training.
A big shoutout goes to Josh Day, Harley Marshall, George Barton, James Mallet & Cavan Halley for believing in me when I didn't believe in myself. This task felt impossible but the boys kept telling me that I was closer than I think. I couldn't be more grateful for their support. @hmhybrid, @george_barton, @jamesm210 & @joshdxy @cav_halley
Key Sessions & Important Runs
I want to make it clear that the first thing i realised after failing attempt NO.4 was that I wasn't doing enough volume. The elites run 160-200KM per week to run a 42.2KM race. I applied this concept to my own training. Multiple people told me i was doing too much when in reality i wasn't doing enough. I'm glad i didn't listen after all.
"Increasing weekly volume will always been your biggest friend when it comes to driving aerobic adapations".
| Intervals | Tempo | EZ Runs |
| 6 X 1KM @ 3:45-4:00/KM (90 Secs Rest) | Zone 3 Focus 23KM @ 4:50/KM (HR Focus) | Zone 2 Recovery Run 16.1KM @ 5:45/KM |
| 8 X 800M @ 3:50/KM with 200M Jog Recovery | LT1 Threshold Run 7KM @ 4:30/KM | Zone 2 Recovery 12KM @ 5:40/KM |
| 6 X 2KM @ 4:10/KM with 400M Recovery Jog | LT1 Threshold Run 12KM @ 4:35/KM | Zone 2 Recovery 11KM @ 5:50/KM |
| 20 X 400M @ 3:50/KM (90 Secs Rest) | Zone 3 Focus 12.5KM @ 5:10/KM | Zone 2 Recovery 17KM @ 5:55/KM |
| LT1 Progessive 18KM @ 4:30/KM |
What Did I Change in 3 Weeks?
The biggest thing i changed in 3 weeks was to stop focusing on my pace & starting using my HR as barometer to gauge the effort I should output on my runs. Increased my volume clocking just over 280KM in three weeks. I began doing double sessions so that i got a mixture of HR Zones throughout my day. Some days I managed to clock 28KM in a day. I stopped relying on my watch for my HR & began to use chest strap HR monitor. This flipped the game on it's head.
Attempt NO.4 Official time was 20:28 (Sunday 29th December 2024) & Attempt NO.5 Official Time was 19:47(Sunday 19th January 2025). To wrap this up. You may think this is not possible to achieve but patience is key when it comes chasing this acheivement. We're all different & it'll take more for some people & less for others. This gave me a new flame to inspire others to achieve their goals. I see myself as an average person who's just on a journey of self improvement. If i can improve, I believe you can too!