Your Speed/Distance Training Zones: 18 minute 5k
| Pace per Mile/ Km | Treadmill Pace | 400m / 800m Splits | 5km Race Pace |
|---|---|---|---|
| 05:45 / 03:35 | 10.4 mph / 16.6 km/h | 86s / 2:52 | 17min 55s |
Your 18 minute 5k Training Plan
| Day | Week 1 | Week 2 | Week 3 | Rec. Week |
|---|---|---|---|---|
| Monday | 30mins easy | 30mins easy | Examples | Rest/ Cross-train |
| Tuesday | Reps@3:35 per km / 90s 5:45p/m (90sec rec.) | Reps@84s per 400m/ 5:35p/m (60s rec.) | Reps@3:35 per km / 90s 5:45p/m (90sec rec.) | Rest/ Cross-train |
| Wednesday | 30mins easy | 30mins easy | 30mins easy | to include 3miles @6:00 p/m |
| Thursday | Reps@2:49 per 800m /5:40p/m (200m jog rec.) | Examples | Examples | Rest/ Cross-train |
| Friday | Rest/ Cross-train | Rest | Rest/ Cross-train | 30mins easy |
| Saturday | 30mins easy | Reps@2:49 per 800m /5:40p/m (200m jog rec.) | 30mins easy | Rest/ Cross-train |
| Sunday | Long run | Long run | Long run | Rest/ Cross-train |
18 Minute 5k Training Plan Components
Breakeven Sessions – 18 minute 5k training plan
These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:
- Steady/ Easy Run – this run should be according to how you feel, don't worry about the time, make sure it's no quicker than 07:45 p/m. Concentrate on recovery and form.
- Long Run – slow & steady run, this should be less than 1 hours work.
- Fartlek – unstructured training. Example Fartlek sessions.
Breakthrough Sessions – 18 minute 5k training plan
These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:
- 400m Reps – these need to be at 5:35 p/m pace (84s per lap) with a 60sec standing recovery.
- 800m Reps – should be reps at 5:40p/m pace (2:49 per 800m) with a 200m jogged recovery.
- 1km Intervals – hit 5:45p/m pace (3:35 per km) with a 90sec jogged recovery.
- Hills: Kenyans/ Hill Sprints – alternate between Kenyans and Hill Sprints to get a balance of power and endurance training. Example Hill Training Sessions.
About this Plan
Remember that to even consider following this 18 minute 5k plan you should already be able to run at a target race pace of 5:45 for at least a mile (3:35 p/km) and/or have a PB under 20 minutes.
The core work for the 18 minute 5k training plan is set over a 3-week period with the addition of 1 week's recovery. At the end of the first 4-week cycle you can repeat and/or tailor the plan to your individual needs to focus on your particular 5k event.
It is recommended that after three months following the 18 minute 5k plan that you reduce your training for a period of one to two weeks to allow your body time to recover from the impact of running. This should mean more time cross-training with a couple of nice easy runs every few days to keep the legs ticking over.
Hey. I had a question about the easy and long run paces. I saw that you wanted the easy runs to be ran at 6:30 ish and around the same for the long run. I ran an 18:36 for the 5k but i don’t think I could maintain that pace for the long run. Also for the easy runs it would be difficult to really recover while running that fast, I usually do easy runs at like 7:50 right now. Are the easy runs supposed to be more tempo-like. Would it be better to take it easy like 7:00-7:20 ish for the easy runs and long runs, or should I try to push through it and give it everything I have everyday?
Hey Matt, I have a 5k race this Friday. Could you recommended me what trainig should I do?
Hi, I would probably do a couple of gentle runs/jogs, one on Monday and one on Wednesday and perhaps a brisk walk on Thursday.
Hey Matt, my PB is 18:5. I’m trying to get sub 18. Do you think I could sub 18 to 13.12.19?
18:55*
Exactly what I was thinking
Hey Matt, I’m a High School Junior and my PB is 20:09… I’m trying to get sub 18 and hopefully 17:30 if I can. Do you think that is possible by Senior season? And do you think I can start this plan now, even though I haven’t ran sub-20 minute 5k yet?
Hi Ryan, if you’re PB is 20:09 then I suggest you stick to the sub 20 plan for one more cycle and then give the 18 minute plan a go. I’m not sure when your senior season starts? (I’m in the UK), but I think it’s entirely possible that in 2-3 cycles of the training plans here that you can get your time down to 18 minutes. Obviously assuming you are looking after yourself, eating, sleeping right etc., Good luck and let us know how it goes. Cheers!
Im a sophmore season ended my pr is 18:31 any way i can get faster to a 18 flat by a month or 2?