Hi Coaches! Quick question I want to run a sub 20 5k. My training now is roughly 30 miles a week. One day a week I do a 10 minutes out slow and 10 minutes back really fast. Every other week a track workout consisting of a mile warm up and then roughly 8×400’s at 1:40 each with a 2 minute recovery. My fastest ever 5k was a 20:59. However, if you’ve got a couple of 5Ks already under your belt and have a good level of fitness, challenging yourself to complete it within 20-25 minutes is a realistic goal. That will require maintaining a pace of 6:26 per mile for a 20-minute time and 8:02 per mile for a 25-minute time. If it is an honest assessment of your current running potential than yes. In that case, it gives you a lot of room for improvement - which you probably already knew. I honestly believe that >90% of normal, healthy people can run a 20:00 5k. In other words, everyone has the ability/genetic potential to get there. Wednesday: easy run (beginners: 20-30 minutes; intermediate runners: 30-40 minutes; advanced runners: 40-50 minutes) Thursday: ½-mile warmup, 20 minutes tempo progression starting @ 10K pace The Rankings also show an average, 6221 meters. It feels good to put workout data in perspective. For beginners, it would be exceptional to row over 7000 meters in 30 minutes. It would be more expected that you'll start out closer to the 25 th percentile, and move higher up, as your fitness and skills improve. For some 3km on 15 minutes is slow, others would consider it quick.When I started running that would've been a good/quick run if I had those times. If you are just starting to run, you are at least in a good position to increase the duration of your runs. Sooner or later, you will be running that pace for 10k. Something I like for 10k workouts are something like 8X1k at (current)10k pace with 2min jog rest, or 5-6X 1mile with 3mins jog rest. Also tempo runs (15k-1/2 marathon pace) of 20-40mins will help you a lot. A sub 40 10k will be easier than the sub 3 marathon FYI. A sub 3 marathon equates to about a 39min 10k. Reply. Well, it’s simply double the distance of the 5K, which clocks in at 3.1 miles. So the 10K is 6.2 miles, making it a pretty perfect distance that sits between the 5K and half marathon. 10K Pacing Strategy. The 10K, a challenging distance that lies between a sprint and a marathon, demands both speed and stamina. Stats and research papers have shown that the 10K is a formidable challenge. On average, most runners tackle the 10K at a pace that is about 10 to 20 seconds per mile slower than their 5K race pace. Running too quickly also results in bringing on other issues like shin splints, and other aches and pains. So, try and stick to a routine. Run C25k for 3 days a week, for the 8-9 weeks (or how long it takes to finish). After that, try and continue the habit and run for 2-4 times a week. T4SBLDv.