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.
Hello Matt,
How do I make transition from sub 20 minute plan to sub 18? Thanks to your wonderful plans, I have beaten sub 20 minutes in 19:47 but looking at 18 minute plan paces is discouraging as I would barely keep up with any of the perscribed above.
Thank you,
Magnus
Hi Matt
I have a track race 5km (masters) coming up on the 8th April. My recent 5km parkrun pb is 19:07. Starting on January 8th that will give me 13 weeks to get to sub 18. My idea is to run your plan 3 times, with the last 2 weeks recovery/taper. Does that make sense or would it be better to only run this plan twice – and maintain my current focus on higher mileage/less speed for January?
Thanks
William
Only saw your FAQ now – answers my questions thanks.
Hi Matt,
Thank you putting this workout plan together. I have been following it for the past few weeks and I’ve already improved my endurance noticeably. I was wondering why you have four pretty tough days in a row going from week two to week three, as I think it would be more beneficial to rest/run easy on the third Monday rather than run hills, and maybe hills should be on Thursday during week 3.
Also, 6:30 is fast for a long run for someone who is running an 18 minute 5k. The Elites at Nike Oregon Project did 6:14 for a long run, so I think the pace should be closer to 7:30.
Hi, I started the sub 18 mins, 3 weeks ago. I really should’ve started sub 20 mins as my 3 mile PB was 21:43.. I’m still quite quick over the shorter distances and found the sub 18 mins more of a challenge.
My parkrun after 3 weeks is down to 20:40 taking a minute off my time due to the programme. I’ve only been running again for the last 2 months, and was wondering how long on average a person takes to get from 21:00 mins to let’s say 16 / 17 mins.
I’ll continue on the sub 18mins programme until I get there and then move on to the sub 16 programme.
At the moment I’m using park runs as my markers/goals Ie I’m on 3 parkruns now and by 10 parkruns would like to be sub 20 mins.
So Id like to set a target for park run 50 and park run 100 etc. So I know I’m not slacking.
This is my first year in highschool and it’s fun and I joined cross country as a side sport, but my PR turned out to be 18:34 but I couldn’t push through the last part which i am mad at myself for and basketball was my main sport but now I think my coach wants me to stick with running to improve since I am decent at running. Anyways i wanted to ask i want a 16 minutes for a 5k at the begining of sophomore year and I know it’s going to be extremely hard but I wanna start winning and I barely made it to regionals but got almost last place which is bad. sorry for getting off topic but I am going to training all year around so any tips on how to improve and reach my goal
Hi, I’m a 51 year old, looking at running under 18 mins for 5k.
I was very quick in my earlier years, running 800m and 1500m on the track, my PBs were, 800m – 1:50.4. 1500m-3:46.7.
Any advice about how I should train, I’m in very good shape, I ran 5k a few weeks in 18.30.
Regards
Paul Drake
Hi Paul, thanks for your query. If you are running 18:30 already and are in good shape then I wouldn’t think you need to do anything special other than follow the plan on account of your age. I know plenty of guys, in their 50s, who have had results following the 18 and 20 minute plans. Obviously as one gets older, and I’m conscious of this myself these days, you need to pay closer attention to rest & recovery. When I was 30 I could probably get away with skipping the recovery sessions and days off, but not anymore. If it’s an option I would recommend doing some Pilates or Yoga to supplement your training.
Let me know how you get on.
Cheers