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.
My pr is 18:31 or 41 i am a sophmore and fastest time for a 1mil is a 5 flat tring to get fatser havent tried this yet but hope it works trying it starting monday
I am a sophmore and my pr is a 18:31 for a 5k trying to get faster in speen and trying to last longer in distance any suggestions
He Matt I am a Freshman in high school my PR is 21:08 and the season just ended. Any suggestions for helping this for my spring training plan/ during Track? if you need more info on my goals my end of year senior goal sub16. Thanks for helping out!
Hi Matt thanks for providing the plans the information is great. I’ve just completed the 6 x1 km at 3.34 km. I’m thinking about doing the Park Run this weekend. However my previous Pb is 19.52 and was wondering if it is possible to run sub 18 or I will need to do another cycle. Thanks
Hi Steve, if you successfully completed the 6 x 1km session in 3:34 reps then you sound like you are ready to give it a go assuming the other speed intervals sessions went okay. I wouldn’t focus on your previous PB too much, if you are capable of hitting the times for the speed sessions in this plan and you are feeling good then go for it. If it doesn’t work out, you just incorporate it into your training, perhaps do one more cycle and then go again.
Let us know how you get on, and good luck!
Hi Matt, I am a Sophomore in High School and recently did cross country. I know I can run a sub-20, but I’m not sure how much quicker it would be. I would really like to continue to run in the offseason for well… ever. I want to always have a program to do. When I reach a sub 18 5k should I move on to the 16 5k program? Should I just keep repeating this program?
Hi Luke, yes I always find it’s good to have a program to follow, I get lazy otherwise! As to whether you want to repeat the sub 18 plan or move to the 16min 5k plan, that is entirely up to you really. If you want to try and get faster and run a 16 min 5k then I suggest you move to this plan when the time is right for you. Make sure you take plenty of recovery though – an easy week after every 3rd week is recommended and if you are planning on moving through a few of the training plans I would also suggest you take a two week easy period at some point as well, to keep things fresh. Good luck with your training.
Hey – I’ve been working through these in cycles as shown. Completed the 22-minute, then just finished the 20. Started the 18 Monday (did sub-20 5k Sun) but have been struggling with new pace. Any tips on easing in to new pace? Should I be taking a few days to recover from the 5k first? IDK how I’m gonna progress to this level the way I’ve just felt the first couple days.
Not sure if you’ve received any answers yet but try backing off the distance a bit and going for 8 200m sprints at about a 30-35 second pace. Your body will stop responding to the same stimulus over time so mixing it up by strengthening and growing fast twitch muscle will help you break that plateau and you can get back to improving your times.