Sub 21 Minute 5k Plan

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Sub 21 Minute 5k Plan

Author

Jonny Mellor

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 1 Other, 5 Run, 2 Strength

Longest Workout

9 miles

Plan Specs

running 5km intermediate time goal

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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Summary

The Sub 20 Minute 5k Training Plan is designed for runners who want to run inside 20-minutes for 5k.

This plan is aimed at runners who can already run up to 8-mies during week 1 of the training schedule and can complete 25-30-miles. All paces are based on the runner being able to complete easy running at approx 8:00 minute pace per mile. .

The 5k is a fantastic event and suitable for all runners from those just starting out on a C25K up to experienced international athletes looking to lower their personal best.

The following programme is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. I am a current Great Britain International Athlete and have successfully coached a series of athletes via JM Coaching of varying ages and abilities. I have personal bests of 13:31 for 5k, 62:23 for half marathon set at New York in 2017 and 2:12:57 for the marathon ran at Berlin in 2017 finishing 10th in both events.

In purchasing this plan you're also helping to support Jonny Mellor, an international distance runner based in the UK to fund and support his own career within the sport as well as giving him the platform to compete with some of the worlds best runners, which in return Jonny will do his utmost to help and inspire others through his coaching abilities either via bespoke coaching plans or through set training plans such as this one.

By following my programme you will prepare for your next event with a variety of workouts including easy running, intervals, long runs and rest days, which form an important part of any successful training schedule and arrive on race day ready to enjoy it and perform at your best. Assuming that you allow proper recovery then the above workouts and training stresses are turned into a better, fitter and faster you.

As well as the training plan further information can be found along the way at JM Run Club, free to all runners purchasing this plan. Upon purchase please email me at jonny@jmcoaching.co.uk to receive your free discount code to access the site or alternatively checkout the guide on day 1 of details of how to sign up.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:34
Training Load By Week
Average Weekly Training Hours: 04:34
Average Weekly Breakdown

Jonny Mellor

JM Coaching

My coaching philosophy is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. I am a current Great Britain International Athlete and have successfully coached a series of athletes using very similar approaches. My coaching influences come from previous personal coaches and my current lead coach and mentor Steve Vernon.

Sample Day 1

0:50:00
7mi
Hill Session - 10x60secs controlled hills with jog back recovery.

Include a 1.5-mile warm up followed by drills and 4x15 sec strides @ 75% of max speed then start hill efforts as follows:
10x60secs with easy jog back down recovery. These are not meant to be flat out but simply concentrating on good form and technique while also helping the glutes to 'fire'. Easy 1.5-mile warm down at the end.

Sample Day 2

0:32:00
4mi
4-Miles Easy Run

4-miles easy run to build endurance and also serve as active recovery.

Sample Day 4

0:38:00
5mi
37.8TSS
5-Miles Steady State Run

5-miles steady state run. Today's run is designed to be faster than an easy run but not as fast as an interval session.

Sample Day 5

0:32:00
4mi
4-Miles Easy Run

4-miles easy run to build endurance and also serve as active recovery.

Sample Day 6

0:56:00
7mi
7-Miles Long Run

Slow run with the challenge of simply running a steady pace for the entire duration of the run. Give the body time to really feel the stimulus of a long run. It will reward you with greater endurance adaptations that will serve you well in later sessions and races. Will also be developed over the course of the schedule.

Sample Day 8

0:50:00
7mi
Hill Session - 4x90sec, 4x60sec, 4x30secs controlled hills with jog back recovery.

Include a 1.5-mile warm up followed by drills and 4x15 sec strides @ 75% of max speed then start hill efforts as follows:
4x90secs with easy jog back down recovery
4x60secs with easy jog back down recovery
4x30secs with easy jog back down recovery These are not meant to be flat out but simply concentrating on good form and technique while also helping the glutes to 'fire'. Easy 1.5-mile warm down at the end.

Sample Day 9

0:30:00
Strength Training

Today would be a good day to include strength training after your run. Check tutorials and guides on JM Run Club for suggestions on some recommended exercises. Put together a regular routine that you can use to help stay injury free.

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