Sub 18 Minute 5k Plan
Jonny MellorAll plans by this Coach
The Sub 18 Minute 5k Training Plan is designed for runners who want to run inside 18-minutes for 5k.
This plan is aimed at runners who can already run up to 10-mies during week 1 of the training schedule and can complete 35-miles. All paces are based on the runner being able to complete easy running at approx 7:30 minute pace per mile. The plan peaks at just under 40-miles per week.
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 2:10:03 for the marathon ran at Seville in 2020.
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 email@example.com 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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:19 hrs||1:30 hrs|
|0:45 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:19 hrs||1:30 hrs|
||0:45 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?