Plans, paces & PBs 5K Training Plan
18 Minute 5k Training Plan
18-minute 5K essentials
What pace do you need to run a 18-minute 5K?
Exactly 18:00 requires an average of 3:36/km or about 5:48/mile. This plan targets 3:35/km (5:45/mile), giving you a small racing buffer while building the speed and endurance needed to hold it.
- Race Threshold
- 3:36/km · 5:48/mile
- The average pace for exactly 18:00.
- Plan Target
- 3:35/km · 5:45/mile
- A small buffer so race day does not depend on perfect pacing.
- Training Week
- 6 runs in build weeks
- The recovery week cuts the load to 2 runs.
- Training Period
- 8–12 weeks
- Repeat the four-week block two or three times.
Suggested Race Splits
These use the plan's 3:35/km target and leave a small margin around the goal.
1 km3:35
2 km7:10
3 km10:45
4 km14:20
Finish17:55
Your PB progression
See where this plan sits in the 5K ladder.
Use the easier step if this target feels too large. Once this pace is repeatable, the faster plan becomes the next sensible PB target.
Build from hereSub 20Sub 20 5k Training PlanYour current plan18:0018 Minute 5k Training Plan Next PB target16:0016 Minute 5k Training Plan
Find 18-minute rhythm
Use 1km and 800m race-pace work with easy support running.
Sharpen and extend
Use sharp 400s, Kenyan hills, and another 800m session.
Specific strength
Add hills, a larger 1km session and fartlek before backing off.
Absorb and reset
Reduce impact while keeping one controlled tempo insertion.
Week-by-Week
18 Minute 5k Training Plan
Follow the rhythm of the block: easy days protect the quality days, and recovery protects the next block.
Week 1
Find 18-minute rhythm
Use 1km and 800m race-pace work with easy support running.
Monday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
No quicker than 7:45/mile
Tuesday
Intervals Breakthrough
4 x 1km
Run each rep at target 5k rhythm.
3:35/km / 5:45/mile 90s jogged recovery
Wednesday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
No quicker than 7:45/mile
Thursday
Intervals Breakthrough
6 x 800m
Fast controlled 800m repetitions.
2:49 per 800m / 5:40/mile 200m jogged recovery
Friday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Saturday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
Comfortable only
Sunday
Long run Breakeven
Long run
Slow and steady aerobic running, kept under an hour unless the plan notes otherwise.
Easy conversational pace
Week 2
Sharpen and extend
Use sharp 400s, Kenyan hills, and another 800m session.
Monday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
No quicker than 7:45/mile
Tuesday
Intervals Breakthrough
10 x 400m
Short reps slightly quicker than race pace.
84s per 400m / 5:35/mile 60s standing recovery
Wednesday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
No quicker than 7:45/mile
Thursday
Hills Breakthrough
Kenyan hills
Use Kenyan hills or hill sprints to build power, form and running economy.
Hard but controlled effort Jog back / controlled recovery
Friday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Saturday
Intervals Breakthrough
6 x 800m
Repeat the 800m session and aim for even pacing.
2:49 per 800m / 5:40/mile 200m jogged recovery
Sunday
Long run Breakeven
Long run
Slow and steady aerobic running, kept under an hour unless the plan notes otherwise.
Easy conversational pace
Week 3
Specific strength
Add hills, a larger 1km session and fartlek before backing off.
Monday
Hills Breakthrough
Hill sprints
Use Kenyan hills or hill sprints to build power, form and running economy.
Hard but controlled effort Jog back / controlled recovery
Tuesday
Intervals Breakthrough
6 x 1km
Practise calm target rhythm across more volume.
3:35/km / 5:45/mile 90s jogged recovery
Wednesday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
No quicker than 7:45/mile
Thursday
Fartlek Breakeven
Fartlek run
Unstructured speed play. Vary the effort without chasing exact splits.
Mixed effort
Friday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Saturday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
Comfortable only
Sunday
Long run Breakeven
Long run
Slow and steady aerobic running, kept under an hour unless the plan notes otherwise.
Easy conversational pace
Recovery Week
Absorb and reset
Reduce impact while keeping one controlled tempo insertion.
Monday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Tuesday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Wednesday
Tempo Breakthrough
Tempo run
Controlled sustained running inserted into the week without turning it into a race.
Include 3 miles at around 6:00/mile
Thursday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Friday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
Easy only
Saturday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Sunday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
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Session Guide
What each session is doing
Breakeven sessions maintain and support. Breakthrough sessions move the target forward.
Target Pace
5:45/mile / 3:35/km
The pace you need to run close to 18 minutes.
Treadmill equivalent10.4 mph / 16.6 km/h
400m split86s at race pace
800m split2:52
Breakeven sessions
These maintain fitness, support recovery and prepare you for the breakthrough sessions.
Steady / easy runEasy running should be by feel and no quicker than 7:45/mile. Focus on recovery and form.
Long runSlow and steady, generally less than an hour of work.
FartlekUnstructured speed play. Use it to practise changing gears without obsessing over exact splits.
Breakthrough sessions
These are the hard sessions that move you toward the target. Treat them as mini-milestones, not ego tests.
400m repsRun around 84 seconds per 400m at roughly 5:35/mile pace with 60 seconds standing recovery.
800m repsRun around 2:49 per 800m at roughly 5:40/mile pace with a 200m jogged recovery.
1km intervalsHit 3:35/km at around 5:45/mile pace with 90 seconds jogged recovery.
HillsAlternate Kenyan hills and hill sprints to balance power and endurance.
Quick Answers
5K training plan questions
Clear answers on pace, readiness and how to adapt the plan without mangling its purpose.
What pace do I need to run a 18-minute 5K?
Exactly 18:00 is 3:36/km or about 5:48/mile. The plan targets 3:35/km or 5:45/mile to provide a small buffer.
How many days a week should I run?
The full build weeks contain 6 running days, including deliberately easy running. If you need to remove a day, drop an easy run first and preserve recovery between the quality sessions.
How long should I follow this plan?
Use the three build weeks and one recovery week as a repeatable block. Most runners should allow eight to twelve weeks, completing two or three blocks before their target race.
What current 5K time should I have before starting?
Best suited to runners with a current 5k PB under around 20 minutes.
Which sessions matter most?
The race-pace repetitions develop your target 5K rhythm. Easy runs and the long run build the aerobic support, while the recovery week lets the training take effect.