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.
Matt, I’m curious as to what the source or references are for your training programmes?
Hi, all the training plans have been assembled based on my own experience running and coaching over past ten years combined with research and experimentation of various plans that are freely available.
Hope you found something useful.
Cheers.
Matt, thank you. I will be experimenting with a combination of your sub 20 and sub 18 plans later in the year – hoping to improve my 18:53 PB. But first, I need to get my first marathon done!
Ah yes just a small matter of the marathon to do first!
Well good luck, and hope to hear back from you re the plans once you’ve had a successful marathon.
Cheers
Current PB (achieved in May 2016) is 20:05! have done the plan and have a 5km race on Sunday!
Goal achieved!
Ran a 5km on Christmas Day and got 19:40 @ 3:56km…went off too fast though with a 3:39km first km…but managed to soldier home.
Ran anther 5km on 7 Jan and 19:45 @ 3:57km, much better pacing with all 5km’s under 4:00km.
Cheers!
Nice one, Matt that’s great to hear. Well done!
Sub 18:00 next…?
Cheers
Thanks – Current PB is 21.21. Plan looks good….Will give it a go
Good luck, let me know how you get on with it. Cheers.
Thanks for such program. 2 weeks ago I did 5K for 20:15 and since today I’ve started your program. My first 5x1km, reps@3:56 per km. Will let you know in a month the results I reach.
I look forward to hearing how you get on, Eduard. Good luck!
Im onboard this plan. Current pb is 20.51. Will report once complete in 1 month.
Good luck, Grant. Let me know how you get on with it :-).
how did you do?
Looks great. Will give it a go and report back!