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’m a sophomore in high school and my pr is 18:08 I’m trying to do your sub 16 minute 5k plan with the hope of running a 16:30 my junior year or after three months of training and I started a couple weeks ago on your training plan. But I tried to run your tempo run 3 miles at 5:30 I got the first mile and a half but couldn’t continue. What should I do am I being to ambitious and I should be doing your sub 18k? or just tone it down and try to run a 17:30?
Hey Ben, your ambition is admirable but I suggest you opt for the sub 18 minute plan first. When you are comfortably running the target race pace for this plan and you get your PB down to sub 18 then I would move onto the 16 minute plan. Good luck!
Hi, just have a couple of questions about the training plan for 5K under 16 mins. You have these two suggestions there (see below) and I’m wondering A) whether 1) below is the same as “30 mins easy” in the training plan table, and B) what pace would you suggest for 2) below:
1) Steady Run – this should be no quicker than 06:00 p/m.
2) Long Run – this should be less than 1 hour.
Thanks,
Alex
Hi Alex, thanks for you well constructed query 🙂
A) Yes you are correct, ‘Steady’ is meant to be the same as ‘easy’ run; I will modify the text here so it’s less ambiguous.
B) I would suggest something like 06:15-06:30 pace would be good.
Cheers,
Matt
Great, thanks! Oh, boy that pace is fast for a long run 🙂 If you were to choose, would you suggest to keep this pace as much as possible, but go for a shorter distance (if one cannot keep it for 8-9 mile), or still try to get closer to 1 hour of running, but at a slower pace? I hope this makes sense.
Thanks,
Alex
Hi Alex, it makes sense :-). I would suggest the latter, do the hour but at a slighter slower pace. Make sure the legs are firing for the real speed work on the interval days.
Thanks.
How Long are steady runs you prescribe typically?
About 30mins, Ronald. Cheers.
Hi Matt,
I am 14 years old and My personale Best in 5k is 18:45 for one year ago. Would i be ok to give the program a try and foucus on Going on 18:00.
Hi Hans, yes and good luck! 🙂
Hello!
I’m a highschool xc and track athlete in my senior year and I am looking to break into the mid 18’s. My current PR is 19:16 but I would like to blow that out of the water.
What tips/advice could you reccomend?
I’m looking to run D1 or D2 in college.
Thank you for your time!
-Em
Hi Matt,
Really like what you put together here! Going to try the adjusted 18 minute plan (+30s/mile) to get back to last year’s 19:30 PB shape from most recent 19:58 (after injury) and hopefully beyond. I have a few questions:
1. No issues back to back hard days on week 3? Hill Sprints usually make me very sore, especially to do 6x1k the next day.
2. I noticed for the 18 minute plan the 3 mile Tempo on recovery week is @ 10k pace. Is that on purpose? Seems a bit fast for tempo?
3. 2 mi w/u and 2 mi c/d OK for all workouts? Looks like it will get me to around 30 miles per week, exactly where I want to be, without doing 90-120 minute long runs.
Thanks!