The 30 minute barrier can be tough to break, and you’ll need to hold a 9:40 per mile pace throughout the race. For most people, running a 30 minute 5K is a good, ambitious goal. During the first mile, many runners feel excited and fueled by adrenaline and the energy of the race. The second mile can be more daunting, as fatigue begins to set in. If it's for 20 minutes 5k, you run a four-minute kilometre, then rest for one minute", Ben adds, "You can either do a standing rest or a jog recovery rest." (Image credit: Getty) Ben's penultimate Completing a half marathon pretty much guarantees that you have inflicted some damage to your body. After three or four days, go for a 20 to 30-minute recovery run to help you get back into the swing of things as soon as possible. Recovery Run After A Marathon. The following day following the race, walk around and stretch your body. Avoid How to run a 5k in under 20 minutes A guide not just a sub 20 5k training plan How tough is it to run under 20 minutes? How many runners run sub 20 mins? What does it take? The age factor The Plan Training paces Endurance run Why is the long run so long? Threshold running Target 5k pace Hard Pace Hills Strength and conditioning 23 minutes for a 20 year old is pretty weak. When I was 17 and quit playing offensive line (so was bigger than the OP) I ran faster than that with no training, and within three months had dropped Body Weight. If your body weight is higher, you burn more calories. A 140-pound person running at a 10-minute mile (roughly six miles per hour) will burn 318 calories in 30 minutes. Running at the same pace for the same amount of time, a 180-pound person will burn roughly 408 calories. After this, you will alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes. By week 4, some of your running stints are five minutes. Thanks guys. 32.20 10k and 1.12 for half marathon. 4 miles easy most mornings and 8 miles easy every second day ish. 12 miles long run once a week. Threshold/hard workout 3 times a week, for 20-minute 5k training workout. 90 seconds of hard running, 30 seconds of easy, and cool down with 1 minute of easy running. Love Solutions / Shutterstock 20-minute tempo run. M - 5-7K easy (no faster than 5:15/km) T - Speed/intervals/ladder workouts (usually a mix of 400m,800m,1200m) usually set up to hit 5k current and/or goal pace on the intervals with 1:00 to 1:30 rest between depending on the workout and heat factors. I set them up to be about 2.5-3 miles (4-5km) total in hard reps. ybInRkc.