I can run a 5K in 17 minutes. But today’s 15K was at 6:00/km. Most of my training is slow — on purpose. Slow long runs build your aerobic base, improve endurance, help recovery, and reduce injury risk. They’re what allow you to actually handle hard sessions. I wouldn’t be running sub-20 (or 17) minute 5Ks without years of easy miles. Run slow to run fast.

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Hey runners! As the creator of this group, my biggest goal is to help you smash your running targets with ease. My own current 5k is around 17 minutes, and the sub-20 barrier is a milestone I love helping people break. I have helped others break this barrier in a very short time so i want to help others do the same. So tell me: what's your current 5k time and what's your dream goal? Drop it below – let's use this as our master goal list and I'll help us all get there. Can't wait to see what we're all working towards.