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.
Just wanted to say that I’ve been following the various plans over the last few months and they really work! Love how it changes up your routine rather than monotonous runs/training. Used the 22 min plan back in April and ran a 20:59! Then, used the 20 min plan and ran EXACTLY 20:00 this last weekend. Had to cut the training one week short due to some knee soreness. Going to try the 18 min plan (maybe tailored to something in between the 18 and 20) and shoot for another 5K in July. Thanks for the structure and motivation!
Great work, Mike. Glad you find the plans usuful. Let us know how you get on with the 18 minute plan and enjoy getting faster 🙂
Cheers
I am wary of sounding like a tit, but I’m very interested. I’m 44. I used to play serious hockey and I used to be fit (sprint-recovery-sprint) fit. Since no longer doing that, I run a couple of times a week (5-10k at 7.30-8.20 min miles) but I can’t run much more than that without my knees getting tendony. I swim once a week as well, sometimes twice. I did my first park run today, and that was 20:10. I’ve never done any kind of long run where I pushed myself, and it’s a not-flat one, so I hope I can run under 20.
Given the knees, 6 days of running a week aren’t possible. Is it rational to expect much in the way of improvement just from the getting used to running fast? If not, that’s fine, but I’m interested.
I’ve been using these workout recommendations for a few months and last week got a 19:30 PB on a ParkRun! Many thanks for your plan! Onto the next goal… 18 mins!
Hi I’ve tried a few sessions on the Sub 20 5K Plan and I’ve got a new 19.20PB! Can you adapt training times to hit Sub 19?? Thanks!
Matt,
Great training plan – it worked =] I ran a 19:49 5k yesterday with a max gain of 178 ft. That is a PR over 1:20! It was a tough course, I can’t wait to give it a go on a flatter course.
Thanks!
Hey again guys. I ran a 5K again and did it in 18:39.5! I have no idea how I did it that fast? I am moving on to the 18 plan now. Thanks for this training plan Matt!
Well done, Jude! Great effort. Good luck with the 18 minute plan and let us know how you get on.
Oh yeah, I forgot to mention to you guys that I didn’t fallow the plan exactly how it told me to on the last week, I skipped some of the rest days. I also never rested on any of the days it told me to cross train, on those days I did a really easy 2 mile run to keep my running streak up. I have ran for 50 consecutive days. I cross train Monday through Friday every week so I didn’t skip out on cross training. If you are a runner it is very important to cross train!