Running 5 kilometers in less than 20 minutes is the goal of many long-distance racing enthusiasts. While it won't be easy, you can do it by preparing yourself well for the event. Make a commitment to increase your speed and endurance, so that you will be able to maintain a steady pace and get to the finish line within the time limit. In addition to working out, you need to take care of your body and give it what it needs to recover. When the big day comes, just stay calm and focused - you'll sprint over the finish line before you know it!
Steps
Method 1 of 3: Increase Speed and Stamina
Step 1. Start exercising at least 4 weeks before running
If you want to be able to complete the race in under 20 minutes, you need to prepare your mind and body for the challenge. Start training as soon as possible, but no later than one month after the event.
- With proper training, you will also reduce the risk of injury.
- Running 5 kilometers in less than 20 minutes will be very difficult if this is your first time competing over such a distance.
Step 2. Practice on the track to check your pace and recovery times
The best way to train to complete a 5-kilometer run in 20 minutes is to gradually increase the intensity to improve speed and endurance. An athletics track is ideal for running timed laps during training.
- Go to a gym with a track that you can use.
- Contact a local school that has a running track and ask if you can train there.
- The athletics track is also flat and even, so it reduces the risk of injury.
Step 3. Run 6 laps of 800 meters on the track to increase your speed
On the track, 2 laps equals 800 meters. Proceed in 800 meter increments until you reach a 3 minute 10 second lap pace. Improving your speed and the ability to maintain a steady pace is the secret to running 5 kilometers in under 20 minutes.
Using this type of planning, divide the 5 kilometers into several training sessions to improve your performance
Step 4. Time yourself to find out your lap time
Use a watch, a phone or a stopwatch to measure the time it takes to cover 2 laps of the track. Once finished, stop the clock and evaluate your time.
- You can purchase a stopwatch at a sporting goods store, mall, or on the internet.
- Download an application with a timer on your smartphone, which allows you to time your times.
Step 5. Run slowly for 200 meters between one set of laps and the next to rest
When you finish the second round of each set, don't stop or take breaks, otherwise lactic acid may build up in your muscles and you may get cramps. Conversely, improve your stamina with active recovery. Run for 200 meters, which is half a lap.
Catch your breath as much as possible while running at a slow pace. Inhale long and deeply through the nose and exhale through the mouth
Health Tips:
if you feel faint, dizzy or lightheaded, take a break to rest and rehydrate.
Step 6. Try to get to a step of 3:10 on 800 meters
To complete a kilometer in 4 minutes, you need to be able to run 2 laps of the track in 3 minutes and 10 seconds. Time yourself constantly with a timer or stopwatch, so you can set the pace.
To reach the goal of running five kilometers in less than 20 minutes it is important to be able to maintain this pace
Step 7. Reduce your recovery time each week for the 4 weeks of training to increase endurance
Maintain the same 3:10 pace every 2 laps (or 800 meters), but reduce the rest time between sets each week. You will improve your ability to run at good speed without fatigue and slow down.
- For the first week, run at a leisurely pace for 200 meters, or half a turn, after each set.
- The second week, run the 200m recovery faster.
- In the third week, between sets, run more slowly 100 meters, which is the length of the track straights.
- Week 4, run at a higher pace for 100 meters after a set.
Method 2 of 3: Taking Care of Your Body
Step 1. Rest between workouts to help your muscles recover
To get ready to run 5 kilometers in 20 minutes you have to train hard and with dedication. Make sure you leave at least one day of rest between training sessions so your body can regenerate.
- Training too much can damage your muscles, joints and will have a hard time running the race. Never train for 2 days in a row.
- Get at least 7 hours of sleep every night to allow your muscles to recover at their best.
Step 2. Drink at least 2 liters of water a day
When preparing to run, you need to make sure you are well hydrated to help your muscles regenerate, as well as reduce the risk of cramps and dehydration. A person's water needs can vary, but if your urine isn't clear, it means you're not drinking enough.
- 2 liters equals about 8 glasses of water.
- Set a timer or use an app to remind you to drink.
- Alcohol can dehydrate you and slow down muscle regeneration, so don't drink alcohol when training for running.
Advise:
keep a bottle of water with you that you can fill and drink all day.
Step 3. Eat a healthy diet rich in complex carbohydrates
Complex carbohydrates such as those in vegetables, sweet potatoes, and whole grains give you a lot of slow-release energy that is useful for your workouts. Make sure you eat plenty of fruits, vegetables, and protein from legumes and lean meats to give your body the substances it needs to recover and keep running.
- Avoid processed foods, white bread and red meat, which contain a lot of additives and can weigh you down.
- Make sure you recharge your batteries about an hour before a run and eat something after your workout as well to regenerate your muscles.
- Your meals should consist of 60-70% carbohydrates, 20-30% fat and 10-15% protein.
Method 3 of 3: Run the Race
Step 1. Warm up and stretch before your run
Do not start the race with cold muscles, you would risk an injury and your final time would be affected. Run at a slow pace and do dynamic stretches, such as kicking or knee-high running to loosen muscles and joints.
- Listen to music that energizes you as you warm up and stretch, so you can focus on the challenge ahead.
- Do lunges to stretch your leg and hip muscles.
Step 2. Don't start sprinting or you will waste all your energy
Setting a good pace that is sustainable throughout the race is the key to running five kilometers in under 20 minutes. When the race starts, you'll be full of adrenaline and can't wait to get started. Use this energy to keep your pace instead of sprinting off.
- Use the first part of the race to achieve a pace that you are able to maintain.
- Eventually, the nervousness of departure will fade and it will be easier to focus.
Step 3. Don't worry about other runners around you
You just have to stay focused on your pace, so don't take the pressure that other athletes put on you. Find your rhythm and follow it until the end of the race.
Worry and anxiety can affect your heart rate and breathing, limiting your ability to run at a fast pace
Step 4. Drink little while running
It's important to stay hydrated during a 5-kilometer run, but you need to make sure you're well hydrated before setting off. Slowing down or stopping to take a sip of water can have a negative effect on your timing, and with a stomach full of water you may feel nauseous.
- If you feel faint or dizzy, drink some water to avoid dehydration.
- In some competitions, there are stations with food and water if you feel lightheaded or are about to pass out.
Step 5. When you see the finish line, take the final sprint
At the end of a 5km run you will feel tired and drained of energy, but the sight of the finish line can give you a boost. Use that energy to finish in the best possible way and try to stop the clock in less than 20 minutes.
