Get 20Min 5k?10Points For Best Answer?

Question

I run a 5k in 22:00.i want to be able to run one in 20min flat.how long will it take me?

what do i have to do to acheive my goal?im 17nxt month,5'7" 147lbs.

Answer 1

You can get it down to 11 mins flat, are you up for that?! it will take a few months to achieve this but believe me you can do it. You need to start by getting serious about the foods you eat and the things you drink. Cut out all soda, caffiene, energy drinks, grease fast foods and other junk foods. You need to begin tightening up your body as much as possible! Sit ups, crunches, jump rope butterflys and anything else you know of you need to start doing daily. Set apart an hour and a half to yourself so that you can improve your run ( early morning is best!) You should train on a track as much as possible so you can keep track of everything. Bring a small notepad and sports watch with you so you can keep track of everything. Your 1/4 mile 1/2 mile mile 2 mile and 2.5 mile. When your on the track make sure you do alot of stretching before you run, jog a lap then stretch some more! A great workout to cut down on time is this. Jog a lap on the track then sprint your next (make it in 60 seconds), then jog the next. Do this same thing for two and a half miles every night till you feel ready to run two laps at full speed. ( let me know if that makes sense). I would suggest running a four mile in the morning and a 2.5 mile at night. Make the four mile a nice easy jog. this is to build yourself a platform so to speak so that you can run a 2.5 no problem at a faster speed. Work on that 2.5 at a faster speed at night. If this is alot on your body take a day off inbetween your workouts. One day off one day on. Try and run hills whenever you can, they will make you feel weightless on level ground. Let me know if any of this helps or if you want any more information! Im trying to get my two mile down to 9 mins right now but if you want to train together ill help you as much as possible! I understand were nowhere near eachother but we can talk on the computer. Compare or lap times, give eachother ideas and whatever else to help eachother along to acheive our goals. And anyone else who reads this and is interested let me know! Add me and will talk!

Anyways hope I helped! Hoping for a best answer!

Answer 2

im trying to get under 20 as well. just keep up the mileage and try to make your race consistent.

Answer 3

do tempo runs. ie: 3.5 miles in like 27-28. go faster if you can . push yourself very hard in  both your races AND your practices. do mile repeats.ie: 4x mile at like 6:30-7:00 (5 min walking break in between sets don't stop or you will cramp and tighten up) don't do like 10 mile runs. you don't need all that stamina. when training for 5K's always sacrifice distance for speed. keep your longest distance workout to about 5 miles. as for the race:

push very very hard. don't hold back. if you do then you will call yourself a ***** after because you know that you could have gone faster. it shouldn't take you more than a month to get under 20. run 5 days a week. don't take 2 days off in a row. always sprint the last 200-400m of every workout regardless of length. walk for 5-10 minutes after workout to cool down. stretching isn't overrated. do it a lot. 10 min. before and after. also lift weights to get jacked. also do lunges too. do what i say.   or else............. jkjk. just remember....... no pain no gain