How do I go from a 20:55 to a sub 19 5k?

bump

I went from 21:30->19:40 by running 30-35mpw almost all easy through the summer (up from 25), then doing a 5k plan around 45mpw (sage/higher running 5k plan). The plan had a quality day every 3rd day or so, a lot of LT tempos/intervals and a good amount of 5k pace intervals as well. With the occasional faster speed work or longer slower tempos.

So basically get more consistent and bump mileage a little and you're set. Good luck

Make that 30-35 mpw very consistent and you’ll get there.

When I was around your age, I would just run. No GPS, maybe some music, and a digital watch (at first it was cheap dress watch) and I would slowly push my boundaries from being able to do 20 minutes a day, to thirty, to forty etc. I only tried XC in my last year of high school after doing this kind of unstructured training and was easily under 20 for my first 5k (18:22) and I am not a super gifted runner.

While you are already ahead of where I was in terms of being a student of the sport, the take home message I would echo from Qwop is to generally increase your mileage but do it intelligently.

Key ideas

- Find soft terrain to run on (ie. fields, trails, grass, treadmill, etc)

- Run on variable terrain with hills, downhills, flats, etc.

- Have a long run each week and a tempo run, and one day without running but don't look at pacing, this is base phase aerobic training.

- slowly build your mileage: it is super tempting to throw yourself into the first week and run out of gas or start to get injured within the third week.

- keep your easy pace conversational

-If you can, get a new pair of trainers to do this training in (breaking them in intelligently of course)

If you are able to do this for 10 weeks you will be ready to surprise yourself.

It's too late. You needed to set about your goal back in January.

Set a goal for August 2022 and start now.

You will never break 20:50.

gg

If you can keep the mileage consistently (and I mean that, week after week) at 30-40 with a workout every three days you will be well on your way. Doing a 3 mile tempo once a week will transform you. The other workout can be long intervals, like 1000m repeats. Some strides to top it off and consistent training and workouts will bring you down to your goal