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Sub 18 Minute 5K Training Plan

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Sub 18 Minute 5K Training Plan


Marathon Handbook

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6 Weeks

Plan Description

This 6 Week Training Plan is designed around the goal of running a sub 18 minute 5k.

The tempo runs and interval sessions include exact distances, speeds, and recovery times to aim for to hit that sub 18 minute 5k!

The hard sessions can be grouped so that there’s a tempo with an interval session one week and then interval session with a hill session the following week.

This will give your body ample time to recover. Continue to use your long run to build endurance and recover from the hard days. Allow your body to adapt to this extra load, but most people should be ready to try out a race or test run after 6 weeks of increased quality work.

The training plan assumes 5 days of running, with 2 days of complete recovery. Week 4 is a recovery week.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:04:00 01:05:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
03:04:00 01:05:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Thomas Watson

Marathon Handbook

We help you run far!

Marathon Handbook is one of the most popular sources of run training plans online, aimed at everything from 5ks, 10ks, half marathon, marathon and ultramarathons!

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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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