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.
What about leg strength training, how do I incorporate this?
Hi, how many cycles of this should I aim to do to reach 18 minutes?
Read the FAQ….
Hi to all,
I’m 19:12 and would like to improve. I can easly run 3:35 reps however I don’t have enough endurance i guess.
So after 3 weeks I should do 1 week of easy/recovery runs and then repeat it all again?
Hey so I’m 15, and I used to run a 6:00 mile but I’ve always been very skinny and short and have been trying to bulk up, but I feel like I have to choose one or the other, I went from a 6:00 mile to a 10:00 mile just by gaining about 20 lbs, any advice?
I did the same with wrestling and no you can just start over that is what I have to do right now, like today I just got done with an 8 mile run In 57 minutes I’m not that proud of this because I was had 2 months of training before the fires in azusa.CA
Something about this comment seems pretty off. If you are still having problems could you elaborate?
-Exercise Physiologist
DPT
Are you asking me? If so I’d feel free to elaborate on my situation if you felt you could help me
Hi
I am on week 3 of the plan and hitting all the times ,I’m just concerned about next week’s tempo run as my current PB is 19.12 a 3 mile tempo run at 6 min mile would take me in to all out race speed ,is this correct or should it be done slower?
tempo runs are slightly slower than your race pace by 25 to 30 seconds.
Hi
I am a bit confused regarding the tempo run on week 4 of the cycle. Is the 3 miles at 6 min mile continuous or 3 separate 1 miles at that pace .I’m managing to hit all the current target times on the plan but 3 miles at 6 min miles sounds too much of an ask as it would be quite a bit faster than my current PB of 19.12
Many thanks nick
Thx a lotl!! I managed to save almost 1min from close to 20:00 to 19:00 for 5k in around 6weeks of preparation. I am mid 30, doing regularly between 30-40k/w for close to 2 years but I didn’t do enough intensity. This was very simple program. The only change I made is drop some 30min and replace it a bike or swim otherwise I would get injured. But the main interval sets I gave my best.