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parkrun sub 20 plan (15 Week Plan)


Graham Hand

All plans by this Coach
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15 Weeks

Plan Specs

running 5km intermediate advanced weightloss

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is designed for an intermediate runner who is trying to go sub 20 mins at parkrun.

This plan is designed as a 15-week intense program tailored towards someone wanting to go under 20 mins for 5km.

The plan comes with full strength, core and flex program to keep you going and on target.

If you are under 25-23 mins then this plan is for you.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:49 hrs 2:00 hrs
1:01 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:49 hrs 2:00 hrs
1:01 hrs 0:40 hrs
—— ——

Training Load By Week

Graham Hand

UP Coaching

Coaching Specialisations
Beginner to Elite Runners, Road Running 5km to Marathon, Strength and Conditioning, Cross Training for Runners, Technology Utilisation

As a coach, I want to develop my athletes and see them reach their potential.

I am a qualified Level 2 Running Coach, and Certified Level 2 Training Peaks Coach.

Sample Day 1

Steady Easy to Feel

Easy Paced Run

Sample Day 1

Flex Routine

Flex Routine

Sample Day 2

Running Strength

Running Strength Program

Sample Day 2

Mixed Zones

Mixing the Zones

Sample Day 3

Mid Week Long Run

Long run across various terrain. Gradually pick up the pace throughout the run.

Sample Day 4


Skipping Rope

Sample Day 4

Flex Routine

Flex Routine

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