RUN 5K [20WK]
ABILITY: ADVANCED
TRAINING METRIC: Threshold HR % / PACE
THIS PLAN
This 20 WEEK plan is a run training programme for 5K runners
ABILITY
'Advanced' ability means you are a great runner consistently challenging for age group podiums or high overall race positions. You'll be consistent, diligent in your training and keen to get those marginal 1% gains. You'll research running widely, know your strengths and weaknesses inside-out and will be an efficient and economic runner. You've probably run throughout your life, are talented and will know your way around a track. Regarded by your peers as very fast over most distances. Use this description primarily to inform this plan's suitability for you. Translate and compare your run times with the age graded guide range below. Input your age here
Open / Male
Targeting an age graded flat 5K run between 16 to sub-19min (Around 3:12 to 3:48 per K | 5:09 to 6:08 per mile)
Female
Targeting an age graded flat 5K run between 18-19:30min (Around 3:36 to 3:54 per K | 5:48 to 6:17 per mile)
View other ability / duration plans including the high performance version of this plan for athletes at the faster end of the times above here
CONTENT
Av race oriented 3.5 hrs over 4 workouts/week
Fresh, different, highly rated and current. Many sessions pro derived. We follow strong -before-long, and fast-before-far principles. 16 weeks is optimal for 5K preparation. You've selected 20 weeks so you get a 'ramp' month that builds to running challenging but achievable speedwork taken from the UK's leading high performance centre programmes for run. These progress onto endurance speedwork mid plan. Midweek focus is cross threshold. Weekends blend easier endurance running with race pacing and hill work. Plan includes run tests, race simulations, form integration runs, a one week race taper and flexible race week download schedule. Full S&C and free access to the world's most comprehensive racing and training content
PERSONALISED & PROVEN
All RUN plans follow a race-proven format based on your own endurance and speedwork run test results in week one. The higher ability the plan, the more challenging the speedwork and race pace interval durations / rests. All TrainingPeaks workouts have built in progression challenge meaning that workouts keep pace with your improving fitness, thresholds and times
TIMING
Download this run plan to MONDAY of the week you want your training to start
SPEED BOOSTS
Happy with your slower endurance training but could do with more speed?
View structured 8 week run speed boosts here
MULTISPORT ASPIRATIONS?
Ever wanted to try multisport but worried about your ability in bike or swim? Use our racestronger®CUSTOM modular plans that allow you to combine different ability individual swim bike run disciplines together into one complete plan to suit you, with no more compromises. Visit racestronger.com to view modular plans. Looking to change up your training? Try an 8 week run boost. View all racestronger®CUSTOM modular plans and speed boosts here
Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans
Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]
- Ironman certified
- BTF Level II Diploma
- Training Peaks LII
- Wattbike Power Trained
We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.
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