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.
So after the recovery week, do you just start over at week 1?
6:20 per mile for an easy run is insane. I knew someone who could run a 15min 5k, and his easy pace was 6:30per mile.
I am a high school runner in Indianapolis Indiana, and I think this is very helpful. I originally ran a 5k in 18:24 and I completed this chart after practice everyday and I hit a sub 17:30 5k time. This is very helpful.
Thanks for the comment, Bryce. Pleased you found the plan helpful.
This is a great plan. on my first 4 week cycle I went from 18:24 to 17:51. My only concern with the plan is the long run pace been only 10 secs above tempo is this correct. I would have thought the pace for long runs at this level would be around 7:15-7:20. I was in flames when I first did a long run (9.5miles) at 6:20 haha.
Saying that its the best 5k training plan I’ve ever used.
Easy run harder than long run?!
Steady/ Easy Run – this should be no quicker than 06:20 p/m. Would this be to fast for a guy running 5:40 pace for a 5k? Or should this feel more like a tempo? I am Using this plan for an 18:50 5k and just am curious. Thanks!