5K Sub 20 minutes Plan

Average Weekly Training Hours 02:40
Training Load By Week
Average Weekly Training Hours 02:40
Training Load By Week
Sample Day 2
0:25:36
3.98mi
16x400 with 1 minute recovery at 5K Pace (96 seconds)

This session will feel easy at first, but fatigue will set in during the later reps. It is important to maintain your focus and form on the later reps.

Sample Day 4
0:31:00
4mi
Out and Back Run - 4 Miles

2 miles out steady (8:00 pace), 2 miles back quicker (7:30 pace).

Sample Day 6
0:38:45
5.47mi
2 miles run, 3 mins recovery then 2 sets of 6x200 (30 seconds recovery) and 3 minutes sets.

2 miles run - First at 8:30 pace, Second at 7:15 pace. Rest for 3 mins then 6x200 at faster than 5K pace. Do not go eyeballs out. 40-42 seconds is fine. Just smooth and good form with a very short recovery. Rest 3 mins then repeat another 6x200.

Sample Day 7
1:08:00
8mi
8 Mile Long Run - 8:30 Pace

Easy time on feet.

Sample Day 9
0:24:00
3.73mi
10x600 with 2 minute recovery at 5K Pace 3 mins 12 seconds

This session will feel easy at first, but fatigue will set in during the later reps. It is important to maintain your focus and form on the later reps.

Sample Day 11
0:31:00
4mi
4 Miles Sandwich

One Mile Steady (8:00), 2 miles at 7:30 pace, One Mile Steady (8:00). All about Pace Judgement

Sample Day 13
0:39:08
5.22mi
2 miles run then Hills - 10x45 seconds with a jog back recovery.

2 miles run - First at 8:30 pace, Second at 7:15 pace. Rest for 3 mins then a medium incline hill. Again, dont go crazy. Just smooth 3k pace.