How to Run a 5K in a Time of 19:45

Running a 5K in 19:45 requires dedication, commitment to training, and weeks of specific practice. If you have been running for awhile and feel ready to take on a speed challenge, consider training for a specific time in a 5K. At 3.1 miles, the distance is short enough that training is not exceptionally time-consuming, but the challenge of holding a fast pace for that long can motivate your training and improve your running fitness.

Things You'll Need

  • Running shoes
  • Digital watch
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Instructions

    • 1

      For six weeks leading up to the 5K, run one speed workout per week that emphasises your race pace. Warm up with a ten minute jog. Then run six repeats of 800 meters on a measured track, jogging for two minutes between each 800. Run these in about three minutes and six seconds, which will be slightly faster than race pace. Cool down with a ten minute jog.

    • 2

      Practice running at race pace. In addition to your weekly speed workout, practice running at your 6:15 mile pace. This pace, run throughout a 5K, will equal a finishing time of 19:45. Run for ten to fifteen minutes at this pace each week. Warm up with a ten minute jog. End the workout with four to six 100 meter sprints, and cool down with a ten minute jog.

    • 3

      Pace properly during the race. Each mile in the 5K should be run in about six minutes and fifteen seconds. Pay attention to your pace at each mile, and speed up or slow down accordingly. To track your pace, make sure you are running every 800 meters in about three minutes and nine seconds.