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.
Hi Matt,
Just for clarification, on the 4th week you run twice during the week? The rest is made up of cross training? And you cycle this and restart week 1 – 4 all over until goal pace is achieved?
All interesting stuff, thanks for posting.
Hi Richard, yes that is right: couple of runs in recovery week with cross training and then repeat 1-4 until you’re comfortably hitting target pace and ready to race. Good luck with your training, let us know if the plan(s) work out for you.
Hi Matt
I ran my first sub 20 5km 2 months ago ( 1945) without any targeted workouts. Now i am probably around 19 20 for 5km. Would i be ok to give the program a try or should i focus on going 18; xx first?
Thanks
Hi Tim,
I would opt for the 18 minute 5k plan but just be mindful that you might need to adjust the split times by a few seconds.
Let us know how you get on.
Cheers
Matt,
In the past, I liked to double up some runs on certain days. It helped me get in miles. Can I incorporate this work out and still do a couple doubles during the week? If so, how would I do that.
Thanks you,
Gbird
Hi Gbird,
For the 5k plans, I’ve found that there can be less focus on getting in the miles as when training for longer distances. As long as you are doing enough to comfortably run the distance the focus should be on hitting the right speeds when you do run. That said, and specifically if you are at the 18 minute level and below I don’t see a problem with throwing in some recovery type runs on some days as long as they are not hampering your efforts for the key speed sessions then you should be fine.
It took me ages to learn something very simple, which was: listen to your legs.
Cheers
about 10k sub40 Training Plan:
1. what´s the target pace for rec during interval section?
2. what´s the target for gentle pace during a long run training section?
tks
1. No set target pace, just recover with a sensible jog. Not too fast, but don’t walk.
2. This can vary slightly depending on your base endurance and experience in running longer distance, as a guide I would suggest somewhere between 06:20 and 06:40.
Is this for a sub 18? Or just anywhere in the 18’s
Hi Bob, this should get you to a place where you can run sub 18.
Hi I have completed your sub 20min 5k program and run sub 20mins, I have have now moved on to the sub 18 min program but in both programs always find the intervals easy but the pace mentioned in the long and steady/easy runs a challenge. What would you suggest here?
Hey Matt, just wondering, I’m a 17 year old and I have 2 and a half months before xc starts, my fastest time was 19:25, by doing this training plan is there enough time to get the 18 minute 5k?
Hi, yes I would think so. If you have 10 weeks left before then that definitely sounds like enough time to get to the sub 18 5k plan. Good luck!
Oh, this is great news because that is my time exactly, and even less time than I have – I have a 19:30 and 12 weeks to go! Do I have a sub-18 min 5k in my future?