Tips to run 5k in 20 mins? I need some please?

[loveme96]

I want to run 5k in 20 mins? What are some tips? I need help? That's my goal.

[Anonymous]

I run with my iPhone, and have the NikePlus app. It keeps track of your pace/distance (I'm assuming somewhat accurately). I've been doing that for about 6 months and I've found that my jogging pace has gone from a 9 minute mile down to about a 7:30. If I step up the effort I do around 7 minute miles.

I'm training for a 40 minute 10K so it's essentially the same pace. What I do to prepare is run at the goal pace (6:30/mile) for a mile at a time, and increase the distance by half a mile each week. This is after a 2 mile warmup at my jogging pace, and then I cool down with another 2 miles. So I'm getting the same mileage but part of it is at my target speed.

[Plato]

Finally. A question of my expertise. It's a snowball effort. Step 1. Run 1 mile a day, toes then ball of your heal and repeat. After 7 days, message me. You're supposed to gradually increase your distance speed. I'm able to do exactly 100 minutes for 12.9. I smoke, but it's something that I've developed for a year or so. I think the key is consistency.

[loveme96]

Thanks..

[Plato]

Keep a journal. Let's help you run 22K, not 5K, how about it? I think if you do it enough times for 6 months, 22K shouldn't be a problem.

[Plato]

Thanks.

[loveme96]

I Love your Advice

[Plato]

Remember consistency is key. Yesterday I could only run 2.5 miles in 24 minutes, that's because I've been swamped in work for 2 weeks - 2 weeks was enough to get me out of shape. So remember, little by little, stretch 100 feet every time.

[loveme96]

yes , I ran the 5k in 25.28 mins:P I am doing what you say little by little

[Plato]

Also keep a journal somewhere. Right the time and the distance and write down what you ate that time and the time between each exercise. This way you can see what helps you run faster and what doesn't.

[Notsoworriedboutit]

So you need to run a 6 1/2 minute mile. You'll need strong legs, strong lungs and lots of training. I ran with sandbags to help decrease my time, I'm a bit chubby but can still run a 6-8 minute mile because of it. Run uphill, with weight and try swimming and biking to help strengthen your lungs/ legs.

[nickstaa]

Practice, practice, practice. Time yourself everytime and try and beat it everytime. Also try and train with someone who's fitter than you, you'll run further.

[loveme96]

Thanks

[Anonymous]

That's roughly 3 six minute miles. You better be conditioning and work up to that speed. LOTS of running. And dieting.

[LAD323]

Put eye of the tiger/gonna fly now on and just run!