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.
Hello, today I ran 5km in 22minutes and 36 seconds, for 40 days I have a race I want to run under 20 minutes, will I succeed? and whether you can give me additional advice
Hi Matt my fastest 5km is 19.15 I’m still trying to better it any advice would be smashing
Hello Matt, been running for 2years this summer about 20 to 25 miles per week. I just came off a training plan ran a last week 5k 21:13. I can run a mile 5:40 maybe even faster but can’t seem to string all 3miles together. I also can run a 800m best 2:25… This plan might be the one.
Hope so, good luck Derek. Let me know how you get on.
This is a fab plan my current on is 20.52 and I am now on week 2 and beat g the average paces by about 10s per mile pace so looking forward to the next race in the 7th April.
The plan is really tough but definately feeling the rewards.
Thanks again
Pleased you’re finding the plan useful & thanks for letting me know. Good luck with your training.
I’m working towards a 16 minute 5k. I am inexperienced but ran an 19 minutes without training 10 years ago. Right now I’m just trying to get below 20 minutes and eventually this year hopefully get to 16 minutes. Question is a two part question. This 1 month training plan do I go over and over or start a new program every month. Obviously I will drop down to the 18 minute plan when that time comes but until I reach that point will I continue this program over and over?
Why didn’t you reply to me? Needing some advise here.
Hi Mathieu, have replied to your original query, cheers.
Hi Mathieu, apologies for the late reply; this one must of slipped through the net. My advice, and certainly what I have done in the past, is to complete 3-4 cycles of the plan continuously and then attempt a PB before taking a break for a couple of weeks to allow for proper recovery (week #4 of each cycle is a easier week to allow for recovery on the way). Good luck and apols again for the tardy reply.
Very nice sir g