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
Whilst on my own passage through the levels of running, I'm keen to guide people on a similar journey from novice to advanced-amateur, and beyond.
I'm offering 1-1 coaching for ambitious individuals who are willing to commit themselves to a long term plan to become the best runner they can.
I'd like to help those targeting distances between 3000m and Marathon, and hope in future to expand to the middle-distances.