Train for speed. 6:26 pace is quick. Damn quick. 9.36 mph quick.. To race fast, you have to train fast. Rocky Balboa’s trainer, Mickey, said it best: “We need speed. My first marathon, which overall felt pretty easy, was 3:36 GPS time, 3:38 official. This took about 1.5 years total to go from not running to running a 5K in 27:30 to running a 5K in 20 minutes. I had probably about 4 months of breaks due to injury or lack of motivation. Comparing male 5K finish times. For men, to be an above-average runner, you should be faster than 31:28 minutes. If you can run a 30 minute 5K, then you're faster than more than 65% of men. To be among the fastest 10% of men, you should have a finish time faster than 23 minutes. And to be among the fastest 1% you should be faster than 17:30 For not running for 15 years and going out and running a 5k in that time at your age, that is excellent. Again, taking into account you haven't run for 15 years. If you were a competitive 50 year old, as in making the podium for your age in the last few races I did, you'd need a sub 20 minute 5k as a 50 year old. 2. shifty2268. A couple days after that i tried to run at a consitent pace so i ran a 5k n 31 min with no breaks or walking just by making sure my pace was around like 6.10-6.20 min/km. I used the app "Strava" as help. Session #1: 20/40 For this you'll need a gear that will allow you to sprint above 95rpm for 20seconds at a time. Each set is ten minutes long. Start with 2-3 and see how you go. Sprint 20 seconds @ 95+rpm, active recovery 40 seconds @ below 95rpm; Sprint 20 seconds @ 95+rpm, active recovery 40 seconds @ below 95rpm For a male 20-29 a 19 min 5k means you finish faster than 98.8% of runners. A 15 min 5k and you finish faster than 99.9%. So what he is doing is going from a really good time to a really really good time and it that takes time assuming he doesn't get hurt or burnt out along the way. .

is a 20 minute 5k good