Tarar32 wrote:

 

What do I need to do to get in the 20min range...I just broke the 30mins...any advice??? Thanks for imput...

Run faster.

Now that was easy, wasn't it?

As background, I'm a longtime (old) runner who used to be able to run sub 18 minute or less 5ks (PR -- 16:40).  I haven't done that in a long time.  I'm not naturally speedy, so it took a lot of work.  I didn't have coaching or books, but read Runners World and tried my own program, which involved three types of runs: running long distances (12-15 mile runs once a week), daily runs at near my race pace (which may or may not be good for you), and speed work (a mix of quarter, half and a few mile runs).  I needed the long runs for an aerobic base and to strip excess weight off my body.  While I was capable of running long distances at a good clip, I discovered that I was not gaining speed as I once had, so I started once-a-week speed sessions on the track.  The last part dropped my time from the low 20s to 18+ minute 5ks.  From there I naturally progressed to sub 17 minutes over the course of a month or so.

I'm not saying that these kinds of results should be expected.  I was in my mid-20s, gainfully employed by Uncle Sam and worked out 6 days a week, including open-ocean swimming in the summer.

However, the same principles still apply -- increase your endurance with long runs, and increase your speed with speedwork and runs that are near your race pace.

There are plenty of training plans online; try one out.

Good luck.