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 thank you very much for this training plan! I am 37 and my PB was 20:20 couple of years ago. This year it was closer to 20:40. Decided to give this plan a go and after one full cycle boom 19:56!!!
Will defo check out other plans now. Thanks again
Matt
What speed is defined for slow/steady?please assuming easy/steady is a bit quicker at 7:15p/m
Thanks
So for a 30 minute run you just run for 30 minutes I am confused?
yes i.e. “30 min easy” is 30 minutes of easy running, probably about 3 miles
After 3 weeks of training and in my fourth week of training i was able to run the 5k distance in 19m35s
Now i will try to run a sub 19 😀
i was never able to crack the sub 20m during my previous trainings so iam very please with the result
PB was 22:00 on the 5k. Did 2 months of this programm (about 5-6 weeks of the actual training, because 6x a week was too much for me) and I scored a 19:18 on my 5k race yesterday. Thanks !!
Thank you for putting together these plans. I’m sincere between the 22 and sub 20 plan right now so I’ve combined the two plans and averaged the set times to make the workouts challenging, but not kill me.
The one thing you mention is the 1hr max distance runs. I’m a half marathon runner who is also trying to improve their 5k time since those are the most popular races. I generally run 13 miles every weekend (1hr:50min)ish and stick to 3 days a week of 5k training with two strength training days.
Do you feel this could be overtraining since I’m throwing in the longer distance? How would you change the 5k training plan for someone who doesn’t want to give up a longer run each week?
I am in much the same training place as you are. I typically tend to be injury prone too. So what I’ve done is alternate, running a little over 1 hr, about 7-8 miles one week and then a longer 11-13 the alternate week for my long runs