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!
Just wanted you to clarify the tempo run? Did that mean 3 miles at pace: 6:40?
Yes
Do you recommend attempting a race at the end of week 3? If so, how should I structure it. I assume not at end of week 4 since it would be 10 days since last interval session
Hi Jordan Matt will know much better than me but after 2 years of following these plans I have found best time to race is 5 or 6 days after the Temp run in week 4. This is when I feel at my strongest. Cheers James
Thank you for the program. I am really enjoying it. I am in my second week and doing my first hill session this Thursday. At what pace should I do the Kenyan Hill training? 10min is a long time running hills without stopping, I have never done this type of hill training before. Would really appreciate some advice here.
Hi Michael, I’m actually writing a piece now for October’s newsletter about hill training so will include some advice on this in answer to your question. Please sign up here and you will receive newsletter to inbox at the beginning of each month. Cheers.
These programmes are just a joy. Started with the sub 30 5k plan 2 years ago and have just progressed to the 18 min plan. Thanks Matt for the superb work you have put into this. Having worked through the plans over the past couple of years I very much echo the comments of some others in that treat the recovery runs at a pace that is comfortable for you, don’t worry at all about pace on these days or the long run. Keep all the pace focus on those magic breakthrough sessions and amazing things happen!
Thanks for your comment, James. It’s always great to hear feedback from people who have had positive results with the training plans and you have done really well in knocking a big chunk off your PB. Congrats and thanks again. Cheers!
Thx Matt. Just did it (50 yo male)…19.54 on our 5km time trial route. It’s net slightly downhill for 3 km then goes into a steep up and down and finishes slight uphill for the final mile. Ending is soo tough. I did 1.5 cycles and ran a 20.02 but went <20min after 1 more cycle. Brilliant 5km program. Thanks again.
Thank you for this plan, followed it for 3 weeks and got a 19.36. I would say to people reading don’t be put off by the easy run pace, these are personal to you. Hit the speeds on the fast days then adjust your easy pace to a pace that suits you and your heart rate. I ran the easy runs around 8:30-9:00 which allowed me to recover well and hit all the speed runs.