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parkrun sub 20 plan (15 Week Plan)


Graham Hand

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15 Weeks

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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
3:49 hrs 2:00 hrs
Strength x6
1:01 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:49 hrs 2:00 hrs
1:01 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Graham Hand

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

As a coach, I want to develop my athletes and see them reach their potential.
I have been coaching from beginners to elite athletes.

I am a qualified Level 2 Running Coach, Level 3 Performance coach, and Certified Level 2 Training Peaks Coach.

$65.00 - Buy Now