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.
Matt i did it! I broke 20mins. Have to say it was bloody hard. My pbs have progressively gone down from 22mins at Christmas to 19.55 today, thanks again for the plans! Anyone reading the comments, dont give up this is one of the hardest things ive done, but just stay consistent to the training, be patient and you will get there (eventually!) on to the next plan! Cheers, kieran
Hi Matt,
Thanks very much for the plan. I’m really enjoying having some structure and variety to my training.
At the end of last year i set myself the goal of running a sub 20 minute 5km by the end of 2019. I ran a PB of 21:04 at parkrun on New year’s day but my times have been getting progressively slower since then, which is why i sought out a program to follow.
I’m approaching the end of week 2 and enjoyingthe different exercises. Having read your guide and some of the feedback i am now wondering if i had been over doing it with the hard fast miles and not allowing more than a day or so recovery. I’m looking forward to week 4 of the plan and seeing how i feel afterwards.
At what stage in the plan would you recommend a push for a PB?
Hi Matt,
Thanks very much for the plan. I’m really enjoying having some structure and variety to my training.
At the end of last year i set myself the goal of running a sub 20 minute 5km by the end of 2019. I ran a PB of 21:04 at parkrun on New year’s day but my times have been getting progressively slower since then, which is why i sought out a program to follow.
I’m approaching the end of week 2 and enjoyingthe different exercises. Having read your guide and some of the feedback i am now wondering if i had been over doing it with the hard fast miles and not allowing more than a day or so recovery. I’m looking forward to week 4 of the plan and seeing how i feel afterwards.
At what stage in the plan would you recommend a push for a PB?
hi matt, starting this plan from a ~22min PB. Would you recommend incorporating strides – either at the end of some of the breakthrough sessions or as part of a fartlek day – or is this something you’d avoid. Found them useful (I think) in past when focussing on longer distances…
I’m a fifteen year old girl. I’m in good shape and my 5k time is 21:50. If I follow this plan about how many months will it take to achieve a sub 20 minute 5k?
Hi, obviously difficult to provide a 100% accurate timescale as there are many variables involved, but saying that, I have known runners to progress from the 22 minute mark to the sub 20 minute 5k in 2-3 cycles of the plan. There is no right or wrong number though and you should listen to your body and not over-do it. Good luck and let us know how you get on.
3- 4 months of steady training and you will get a new PB, YOU MAY FIND that once you get close to 20 mins that you platow for a little while. This is normal and if you continue with the training your next PR could be closer to 19:30 than 20 mins in less than 6 months. Most important though is to enjoy your running and then the times will come.
Hi Matt, thanks so much for your plans I appreciate them a lot.
Was wondering could you please elaborate a bit more on the tempo run in week 4? Should there be rests? Or is it straight 3 mile at 6.40 pace.
Thanks again for these plans your a legend
Hi Keiran, yes sure: it should be 3 miles straight @6:40 pace without any breaks. But the trick is to do it in the middle of your run, so run a mile or so at a slower pace such as 7:30 to warm up then 3 miles at 6:40 pace with a mile or so to finish at 7:30 again. I’ll add this info to the page as well soon as it could be a bit clearer.
Pleased you’re finding the plans helpful mate. Cheers.