I have three weeks to run this. I want to get sub 20 minutes. What training plan do i need?
>>76949823Over 6 minutes faster than the world record. Start exoskeletonmaxxing.
>>76949823you'll need to go full goggins
fuck im retarded. I meant 5K. I'm american
>>769498335k in 20min is still well above average, most complete a 5k in 25~30min. Why the fuck do you need to complete it so fast?
>>76949844I want a fast time
>>76949851smoke pcp before the race starts
>>76949823
>>76949859come on man, seriously. It's reasonable to get
>>76949864I've ran 5Ks before
>>76949871Say no more bro.
why are obese lardies always so unreasonable you know that's why you are a fatfuck right cause you try some dumb shit get injured or burnt out thats probably why you do it so you can shove massive amounts of food in your face desu
>>76949872I meant 5k, not 10k.
>>76949884im not that fat dude. I'm normally 208 at 5'11 its just holiday meals be hitting right now. three weeks to get a sub 20 5k doesn't seem like asking too much with my current phsyique. instead of crying why don't you help a bro out
>>76949823>almost 97kgYou're fucked OP. Sub 20 for an ottermode/skeleton is decent, but you're a lardass>b-but it's all musclesDoesn't fucking matter. It's still additional weight you need to drag to the finish and your quads still need a heart to pump blood to them.Also run a benchmark 5k to see where you stand..
>>76949823make plans, don't tell your friends, have your will in place because it is over.
>>76949887Nta but you fat af. Im taller than u and 203 lbs for the holidays. it's gross, so your manlet ass must be vile.You want help? Go outside run for an half an hour, then do it again to,morrowFatty
>>76949887just run your snails pace 5k and be content with anything less than 50 minutes as opposed to doing some retard shit and hurting yourself
>>76950009>20 minute 10k turns into 50 minute 5kKEK'dI mean it's not good to push to injury, but I can WALK a 5k faster than that.
>>76949823Just carb up and run hard till the gas tank is empty, it'll help you keep the pace up. So like a big ass thing of rice, wait 90min then start running. Might make you fat but cardio will go hard. Sprints or low rest especiallt legs/oly lifting also increases how long you can go hard for. Low intensity jogging is way less effective try hill sprints and hitting the bag to improve gas tank, liss is for when you have to keep resting between sprints.
>>76949823A pair of these and lose the weight, fatso
>>76950095He could lose his legs and get a pair of these instead.
>>76949823Get into a runner's high before hand. That will allow you to replace the pain with euphoria
>>76949864>>76949872These images are old. Not ancientfag tier, but I remember them from the first times I started getting in shape after 17 years of vidya.
>>76949851Over 200 lbs, 25 min is a perfectly acceptable time. 20 is improbable, realistically. I ran for 22 years ago 28-50 and managed 18:30.
>running sub20 in 3 weeks with no training prior>213 lbsLMAO. Not to be a negative nancy but thats not happening. What you are going to get is shin splints my guy. Runners will eventually get lots of micro-fractures in their shins from striking the floor which strengthens their bones. You want to start slow so that you dont accumulate these 'micro fractures' in your bones too quickly and then get shin splints which is months of pain and you cant run until it resolves. Also tendons take a long time to catch up too which is what causes shin splitns in the first place (lots of striking on the ground being a bit too heavy and untrained, tendons cant keep supporting your bones optimally and then you get shin splitns and other injuries)In regards to running a 5km, 3 weeks is probably the MINIMAL time required in order to train your VO2 max, muscles and other bodily processes to run a 5km. Realistically you should aim to do it in around 33 minutes in 3 weeks training.
>>7695020833 minutes? are you smoking crack of sum
3 weeks is not enough time to gain much fitnessYou have absolutely zero chance of breaking 20Maybe you could do it in 3 months Do a 5k at 90% effort and pace you pace off that. I'd be surprised if you could break 25.
Sub 20 5k is something you'll likely never achieve, not even if you lose weight and train for the rest of your life.
>>76949823always lmao at people like this.>have 2 weeks to break 4pl8 bench>35 yo, never lifted>need to do it in 2 weeks because>i wannaHELP????
>>76949830run until your feet break off,
>>76949823>sub 20 minutestrolling or actual retard.
