u/SprinklesLucky655

2nd time 😕 I made sure to take this before the last quarter so I had another chance this year. Any recommendations and timeframe before next one ?

For context I am a 26M, 5’11” around 200 lbs, decent amount of muscle and around 14% body fat. Started taking running seriously in January 2026 while also training for a half I did in April and HYROX. Just ran a 23:20 5K yesterday, but it wasn’t an all-out effort since I raced a HYROX Doubles 2 days before and my legs were pretty cooked.

Garmin currently predicts around a 21:40 5K. Assuming consistent training (3-4 runs/week) and no major injuries, how long would it realistically take to break 20:00?

Curious to hear from people who made a similar jump, especially bigger runners or hybrid athletes.