Trouble improving 5k time

My PB for a 5k is 20:05. I have been running for a while. my 10ks improve each time, i dont run a lot of them but they do. my 5ks have been have been stuck between 20:05 and 20:30 for a long time,
distance isnt a problem, i have no breathing issues on long runs, but i feel like i am going to die during my 2nd mile of a 5k, any advice would be appreciated.

I'm no where near your time, but I was able to cut over a minute off my 5K time by doing interval training. If you don't know what that is, google it.
I did it like this: Warm up for 10 minutes. Then, sprint (or run at an increased pace) for 20-30 seconds, then reduce speed to slower pace for 2-3 minutes. Repeat 6-8x. I did this for six weeks, and my 5K time went from 24:49 to 22:40. You are supposed to do that every other day, in order to let the muscles recover.

Not sure what type of miles you run on a daily basis. But it sounds like you can do over a 5k with no problem. That being said what kind of warm up do you do before a 5k race? The rule of thumb should be the shorter the distant the longer the warm up. I would say for a 5k you need at least a 15 min warm up run before the race. Not only does it warm up your legs but your lungs as well. Have you ever been out on a long run and the first few miles suck and the last 3 or4 fill great? Thats because your lungs are just getting started and your ready to finish your run. Try it

What's your recommendation on stretching before a race?

Have you ever seen a piece of gum that has been chewed and then left out to dry? its like hard taffy thats what your muscles are like when there cold before a race. Make sure you do a proper warm up for the length of race you are running and if you fill the need to stretch then stretch. Its very important to stretch after a race or work out. I think pre stretching gives you no benefits but will give you plenty of injuries.

Thanks - I have never warmed up before a race (obviously I am a beginner) so maybe I will improve my times a little with proper warm up. Thanks for the advice.

Hey Joe do you do any 800's?

I'm not so sure if a 15 minute warmup is necessary, but maybe a nice easy mile before you stretch. Try integrating a hill day into your workout.

I was trying intervals although i was slightly injured, my 5k time slowd down 10 seconds, that was a couple weeks ago, but i felt great during that race,
if i could cut 45 seconds off my time i would finish in the 19;s and that would be a huge accomplishment for me, im running 20 tomorrow hopefully so will not be racing for a couple weeks. anymore adice i will take, thats for sure, i want my next 5k to be the 19's

i have been thinking of cutting my water weight the day before the race, i can do that easy, I know this isnt the smartest thing to do, but the chances of me getting dehydrated in a 5k are pretty low, maybe shedding that 5 pounds the day before would work.

I recall a post saying you got to the 19 minute range. Am I recalling that correctly? What if anything did you do different? Just curious.

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