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.
How long should I need to repeat this plan? I did my 5k in 19:03.Let’s hope I can do it.
Is the tempo in week four not too fast @3 miles @6min =18min??or is this the target race ?
I feel like it’s close to the target but not *the* target. It’s slightly slower and slightly shorter. It’s 0.1 mile shorter, and 12 seconds per mile slower.
Doesn’t seem like a lot.. but I feel like it definitely is.
Coming off a 3:35 marathon, the first cycle of this brought me from a 20:50 5k to 18:19. Second cycle brought me to 17:40! Excellent training plan. Thank you!
by first cycle do you mean the first four weeks?
Thank you for this plan. I’ve looked at it a few times over the last 12 months, but the last 4 weeks I have made an effort to stick to it. Brought my 5K PB from 19:23 to 18:52 in that time.
For some reason I really struggle to hit the 3:35 target in the km intervals (usually around 3:42). But the 84 second 400 metres are no problem.
I have a half marathon to train for as well, so will have to mix things up a little bit, but you’ve given me hope of achieving a sub 18 run this year. Thanks!
My current best is 22:30 5k. I’m trying to drop to 18 minute. It seems far-fetched but I got 7 or 8 month to do it. Anybody have a plan for that?
you can cycle this plan
If my PR for a 5k is exactly 20 minutes right now but I don’t have any trouble with doing the intervals at the paces you have listed, do you think it would be okay to start working toward an 18 minute 5k, or should I do one more rotation of the 20 minute one?
Just go for it, their is no reason why you should stick with a training plan for a time you already achieved, if you are planning to get faster and beat you record.