Follow that with about one minute of hard running. Immediately before your race or workout, do four to six strides—100-meter pick-ups at an effort level of about 9 on a scale of 1 to 10.
1. MoonPlanet1 • 3 yr. ago. With all due respect, 2.26 miles in 26 or even 20 minutes is a million miles away from 5k (3.1 miles) in 20 minutes. You probably went at least .26 of a mile in those 6 walk minutes, so you really only ran 2 miles in 20 minutes. That's a very respectable pace but equivalent to a 31-minute 5k, and someone capable of Hé has the power To run 20 km/h. So improving that To 22 is useless. Hé wants the highest speed over 17-18 minutes so you have To train aerobic. Once you get the engine you can do the more fancy stuff like Sprinting and Hills. Also easy mileage makes you more resistent To injury while Sprinting increases the risk . It took 2 years of regular running for me to get under 30 minutes. But, everyone is very different. Some people's first 5k will be 20 minutes. We are all unique in our running. So, rather than compare yourself to others, I highly suggest you do your best and then try to improve from there. QXeB4.