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My current 5k PRs are a couple of mid 21 attempts (both during 4 mile races). I think realistically I could get sub 21 on a 5k time trial, but honestly can’t be bothered to do that many trials until I’m ready for sub 20, which I’m not now, because I’m just not used to that pace yet.
I'm not close to sub-20 these days but when I was in high school the thing that caused me to have the greatest gains was a 1x a week short interval set. 10-20 x 200m with a minute in between. The focus on form and power led to a big increase in efficiency at cross country race pace.
try r/AdvancedRunning as well. Other thing you can do is search race reports and TT reports to get stories of people who have broken 20, see what they did. I'm similar to you, 22:08, but I've been doing an interval session a week and that's been great for me. I've progressed 5 x 1k repeats from 4:20/ks to 3:55 ks (500m jog in between).
I managed 20:50 on a trial with major elevation on only 10 Miles a week, although I am young and Male with other sport. It did take 2 years to be fair but I think a sub 20 is very achievable with lots of speedwork.
Based on the results of FAST-Forward and IMPORT HIGH, the ultimate goal is 1-week SIB. 1-week SIB is a UK trial proposal under development that will also test 1-week internal mammary chain irradiation.
We thank the IMPORT HIGH trial1 authors for conducting a well designed randomised controlled trial comparing whole-breast radiotherapy with a sequential boost versus two simultaneous integrated boost (SIB) protocols, one with a normal and one with a dose-escalated boost dose.
514 votes, 71 comments. I did it! I finally did my first sub-20 min 5K. I have been consistently training for 7 weeks to break that barrier where I…
