Go all in for 2026. Purchase a training plan and get 25% off Premium at checkout for a limited time.
Browse More Plans

Sub 20-minute 5k - Run + Bike - 40 mpw - 8 weeks

Browse More Plans

Sub 20-minute 5k - Run + Bike - 40 mpw - 8 weeks

Author

Hammer & Axe LLC

All plans by this Coach

Length

8 Weeks

Plan Description

This plan is for those looking to run under 20 minutes in the 5k.

Before starting this plan, you should be running ~30 miles per week of easy mileage.

After 3 weeks this plan stays at 40 miles per week.

This plan has 5 days of running with 2 "off" days with prescribed bike rides on those days.

The bike rides can be performed outside or on a stationary bike.

Workouts are given based on intensity, pace, and % of heart rate max. There are also lactate ranges given on the threshold days for those that have a lactate meter. Tips for predicting lactate based on heart rate behavior are given.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
00:05:00 00:38:00
Bike x2
01:49:00 01:10:00
Workouts Per Week Weekly Average Longest Workout
Run
00:05:00 00:38:00
Bike
01:49:00 01:10:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Hammer & Axe LLC

Hammer & Axe Training was born out of a vision shared by a handful of elite distance runners. We found in our training that we ran our best when we committed to training our speed and strength equally. A focus on strength made us durable, strong, and prepared for the adversity that racing brings. A focus on speed made us confident, efficient, and ready to move when the right moment arrived. We wanted to bring this feeling of speed and strength to as many runners as possible.

View all Training Plans by this Coach
  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

Still have questions about this plan?

Bundle Premium—

Save 20%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$107.99 USD for the first year, billed yearly.

Bundle Premium—

Save 25%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$101.24 USD for the first year, billed yearly.

Bundle Premium—

Save 20%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$107.99 USD for the first year, billed yearly.
$60.00 - Buy Now Buy with Premium Bundle