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,
Never been able to break under 20 till followed this plan. If I’m honest I was a bit sceptical but thought I’d give it a go. Was running about 22:30 after a period of unfitness and did sub-22 for two cycles and sub-20 for three and managed 19:26 yesterday.
Thanks so much for these free plans! Moving on to the next level now.
Can i run easy 10km instead of 30 min. easy to get to miles in?
i am 66 years old. Up until Covid i could run a sub 20 for 5k. My first 5k race in over a year was last week in a time of 22:15. My weight has done up since Covid from 12:00 to about 12st 9 lbs. I would love to be 11 stone. I love red wine, chocolate and cakes. Anyone help me? I have started the 1k reps and my best of 5 was the last one 4.20m per k.
Can i run 10km instead of 30 min easy?
Nice plan. However, the easy pace seems very intense. Surely that’s more of a tempo pace?
Thanks for the comment, Jay. Yes I have made a modification to the pacing for the easy run. You weren’t the only one to point this out so I have looked into it and made the changes necessary.
Cheers.
I did two cycles of the program and I manage to do my first under 20min 5k (19:49). I’m really happy about it ! Thank you for all thi
s knowledge. I’m going to focus for sub 19 for my next goal !
Great work, Carl! Really pleased the plan has worked for you! Cheers
I did two cycles of the program and I manage to my first under 20min 5k (19:49). I’m really happy about it ! Thank you for all thi
s knowledge. I’m going to focus for sub 19 for my next goal !