Your Speed/Distance Training Zones: 20 minute 5k
| Pace per Mile / Km | Treadmill Pace | 400m / 800m Splits | 5km Race Pace |
|---|---|---|---|
| 06:25 / 04:00 | 9.3 mph / 15.0 km/h | 96s / 3:12 | 20min 00s |
Your sub 20 5k training plan
| Day | Week 1 | Week 2 | Week 3 | Rec. Week |
|---|---|---|---|---|
| Monday | 30min easy | 30min easy | 30min easy | Rest/Cross-train |
| Tuesday | Reps@4:00 per km/ 6:25p/m (90s rec.) | Reps@93s per 400m/ 6:15p/m (60s rec.) | Examples | Rest/Cross-train |
| Wednesday | 30min easy | 30min easy | Fartlek Examples | inc. 3m @6:40 p/m |
| Thursday | Reps@3:12 per 800 / 6:25p/m (200m rec.) | Examples | Reps@4:00 per km/ 6:25p/m (90s rec.) | Rest/Cross-train |
| Friday | Rest/Cross-train | Rest | Rest/Cross-train | 30min easy |
| Saturday | 30min easy | Reps@3:12 per 800 / 6:25p/m (200m rec.) | 30min easy | Rest/Cross-train |
| Sunday | Long run | Long run | Long run | Rest/Cross-train |
Sub 5k Training Plan Components
Breakeven Sessions – Sub 20 5k training plan
These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:
- Easy/ Steady Run – this run should be according to how you feel, don't worry about the time, make sure it's no quicker than 08:25 p/m. Concentrate on recovery and form.
- Long Run – slow & steady run, this should be less than 1 hour.
- Fartlek – unstructured training. Example Fartlek sessions.
Breakthrough Sessions – Sub 20 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 6:15 p/m pace (93s per lap) with a 60sec standing recovery.
- 800m Reps – should be reps at 6:25p/m pace (3:12 per 800m) with a 200m jogged recovery.
- 1km Intervals – hit 6:25p/m pace (4:00 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 Sub 20 minute 5k Training Plan
Remember that to consider following this sub 20 minute 5k plan you should already be able to run at a target race pace of 6:25 for at least a mile (3:59p/km) and/or have a PB under 22 minutes.
The core work for the sub 20 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 sub 20 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, Loving the 20 and 18 plans thank you for sharing. I’ve only done 10 days but can already feel the difference my first time running repeats. Managed a sub 20 a few years ago at age 45 with Fartlek. Aiming for a sub 19 at the end of the month as my times are coming between the two plans.
Hi Alan, thanks for the feedback. It’s always good to hear when someone finds the plans useful. Good luck with your training and let us know how you get on. Cheers.
Hi Matt,
Hit 19:04 on Friday which isn’t bad at 47. The plan was great for taking me out of my comfort zone and took away the daily decision making. Thanks for your help. I’m looking forward to your half marathon plans that you have coming soon.
Hi Alan,
Thanks for the comment. Really chuffed the plan worked for you; 19:04 is awesome, well done. Yes I’ll be updating the site soon with some more half-marathon plans so please check the site again in a few weeks. Cheers.
Hi, after following this routine pretty strictly for a few months, I’m doing fine with the pace of the intervals (doing the 400 meter intervals in an average of ~1:25; and also comfortable in-time for the 800m and 1km intervals) but I’m unable to keep up the stamina needed for a sub-20min 5km. In my most recent attempts, I’ve been on-pace at around the 2.5 KM mark, before slipping off-pace and finishing around ~20:30. Is there anything you’d advise ammending in this routine to build up stamina for the latter KMs?
Hi Matt,
I keep hearing about the benefits of strength training. Do you have a suggested program to follow? Where would you slot this into the sub 20 program? Sorry if you have already been asked this before. I haven’t come across any info on the site so far.
I was wondering, towards the end of the 2nd week and the beginning of the 3rd week there are 4 hard workouts in a row. How detrimental would taking a day off in the middle of the 4 days (after the long run) be? I just can’t seem to do hard workouts 4 days in a row. This is my second cycle of the plan (much easier than the 1st) but still feel like I’m on the verge of a muscle strain or something with 4 hard days in a row.
I am excited to try this plan. I am just getting back into running after having my last child. I have been running about 15miles per week for 2 months and easily ran a 21:04 5k last weekend. I have signed up to run a summer fun series (5k every Wednesday). How would you suggest modifying the plan to accommodate weekly races?
Hi
What speed would u recommend doing long run for sum 20 training plan
Hi, I came accross this site and enjoyed reading the comments for a sub 20 min 5k. My PB is 20:31 but that was in 2014. Today I ran 21:32 after struggling to break 22 min on four previous occasions recently so really pleased. I am going to give it my all to break 20 min but realise it is a tough target that will take a few months hard training I guess.
Hopefully i will learn a few tips and post weekly on my update as I try and run a parkrun most weeks.
Hi Antony, thanks for your comment and good luck with the plan. Keep us updated as to how you are getting on.
Hi Matt, I recently ran 21:15 and chuffed last week to run 21:09 on tired Legs. Looking forward to the challenge of sub 21 this Saturday at my hilly parkun. Feeling much fitter generally after focusing on speed,