Parkrun Sub-20 Speed-Endurance Plan (6-Week)
Parkrun Sub-20 Speed-Endurance Plan (6-Week)
Length
6 Weeks
Plan Description
This guide through the sub-20 barrier is partly based on the path I took just a few years ago, and partly using the application of training I'm now myself using to run under 15 minutes. The majority of runners in the 20-25 area are aerobically strong, comfortable running for long periods - what's needed is some time running at faster than 5km pace, and longer sessions to work your aerobic efficiency.
If you're running within 2 minutes of the 20 minute barrier and are comfortable running 6 days/pw and up to 90 mins on feet then this is the plan for you.
This plan includes 2 weekly sessions, a longer, tempo session (Tuesday), and a faster speed/strength based session (Saturday), a long run on Sunday, easy running Mon, Wed, Friday, and a day off Thursday (**interchangeable with Wednesday**).
While completing the plan, this is a good opportunity to familiarise yourself with the track environment, for speed work in the future the track is the place to be! Check out where the 400 & 200m marks are and make sure to wear your race day/session shoes, not spikes.
Best of luck! If you have any questions feel free to message me on instagram - @longdistancebob
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
04:23:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:23:00 | 01:30:00 |
Training Load By Week
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Refund Policy
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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