This 5K Training plan is designed for runners who are looking to finish at a time under 20 minutes. It's designed for runners who are finishing 5K's under 23-21 minutes already but need a little extra structure and guidance to get to the next level.
This is a 12-week training plan that offers Interval training days, hill repeats, fartleks, short runs, and longer runs to help you build stamina. This training plan was developed to help you hit a target time goal.
We will waste little time getting into a solid 2-week training cycle so you can feel prepared to handle the hot pace you’re trying to run in your 5k race.
Note: Make sure to take the recovery days seriously, as they are the times that allow your body to recover and adapt from the harder workout days.
Sub 20 Minute 5K Training Plan (Break 20 Min!)
Sub 20 5K TRAINING PLAN TERMS
Rest:
The training plan includes "rest" days. These help you recover from your runs and make sure you taper your training the final week so you are ready to rock your race.
Easy:
The “easy” run on the schedule above should be at a comfortable level. Don’t focus on how fast you are running, just make sure you get the Miles in. An “easy pace” should be run at a level that allows you to chat with a running partner without being out of breath.
Long Runs:
Long runs will be slightly longer in time and distance compared to your usual easy runs, this will build your endurance for the 5k race.
Feel free to keep the pace “easy” on these days, or pick up the pace just a little bit in the last couple of miles if you feel good.
Tempo Runs:
Tempo Runs are a continuous and steady effort that should feel comfortably uncomfortable. After your warm-up, feel free to stop, stretch, and do some strides. You will have the spaces provided to you.
You may want to run these as a progression, starting off easier and getting quicker over the course of the run. Be sure to listen to your body when you run tempo runs as they are very useful for developing an anaerobic threshold which is extremely essential for a very fast 5k race.
Hill Repeats:
As part of this training plan, there are some hill repeat workouts in this training program to help build your strength and power.
These should be run by “feel” for the duration of the time prescribed. Rest in these workouts will be the walk/jog down the hill back to your starting point. Generally, the shorter the time running, the faster you will want to run.
Fartlek Training:
Characterized as “speed play” these workouts consist of running at a faster pace for a short designated time frame, then a short rest that still includes some slower running or jogging.
This is another workout that is run by “feel”, so make sure to pay attention to how you feel on each repetition and distribute your energy sustainably throughout the workout.
Interval Training:
To improve your speed interval training is imperative. What happens when you run interval runs is that you train faster than your race pace for the 5K.
Be sure to run a specific amount of time hard, then recover by jogging or walking for a shorter time to catch your breath or 200-400 meters.
Make sure you are warmed up before the intervals. Focus most on good form during these workouts.
Doing sprints of 100 meters beforehand and stretching would be ideal.
Strides:
Strides can be done at the end of a recovery run or at the beginning of a workout to stretch out your stride and prepare your legs for some faster movements.
They should be done around 85-90% of your maximum speed, but they should be ran as a build-up, which means the latter half of the stride should be faster than the first half. Aim for around 10-15 seconds, or 60-100 meters for each stride.
SUB 20 MINUTE 5K TRAINING PLAN - WEEK BY WEEK
WEEK 1
MONDAY
2 MILES EASY
TUESDAY
3 MILES EASY
WEDNESDAY
REST
THURSDAY
3 MILES EASY + 4 STRIDES
FRIDAY
Interval Workout: 2 mile warm-up, 8x200 meters (1/8 mile)/(30-40 seconds of running) fast, 2 mile cool-down
SATURDAY
REST
SUNDAY
5 MILES EASY
WEEK 1:
- 18 Total Miles
- 4 Easy Run & 1 Interval Run
Week One Comments:
This week you will be hitting the ground “running”. Focus on setting a tone for the weeks to come, try to keep it fun. Take the easy day VERY easy this week to ease into training. Be careful not to over-do it on the easy run on Thursday, as you will feel sluggish during the Interval runs on Friday.
The warm-up and cool-down miles are very important to get your body going and to stabilize your heart rate when cooling down. This gives your body a natural decrease in heart rate as you finish your run.
Be sure to REST on the rest days, which means do not go out for a stroll. Cross-training or bike riding is a perfect substitute.
Strides are to be done after your easy runs when they are prescribed, they should be 10-15 seconds and about 85-90% of your max speed (which you should run by feel). Strides will help enhance your running form and prepare your legs for the workouts ahead.
The interval runs work best to run fast for the 200 or 1/8, once you hit the specific distance STOP to catch your breath and then go at it again. How long should you stop to catch your breath? However long it took you to run the 200 or 1/8 mile. So if it took you forty seconds or one minute to run the 1/8 interval, you rest for forty seconds or one minute and then go continue to the next interval run.
Don't be surprised, normally the first interval run will be your fastest and then the time will go down each time.
When you get fitter later into the training plan, you may see your workout paces even out...or you might even start getting faster at the end of your interval workouts. Be patient.
WEEK 2
MONDAY
3 MILES EASY
TUESDAY
Hill Workout: 2 mile warm-up, 8x :30 sec hill sprints, 2x :60 hill run with jog downhill as rest, 2 mile cool-down
WEDNESDAY
REST
THURSDAY
3 MILES EASY + 4 STRIDES
FRIDAY
Fartlek Workout: 2 mile warm-up, 10x 1:00 run fast/(1:00 run jog), 1 mile cool-down
SATURDAY
REST
SUNDAY
6 MILES EASY
WEEK 2:
- 22-23 Total Miles
- 3 Easy Run & 1 Hill Repeat, 1 Fartlek
Week Two Comments:
Week two features a hill repeats workout, this is a great way to strengthen your legs and lungs by fighting gravity. Take the warm-up and cool-down seriously, as it gets your body ready to go and then allows your heart rate to get back to a normal pace.
The fartlek run on Friday is going to get your legs used to shift between faster and slower paces, so try to run fast for the “on” portion, and then jog or slow your pace to recover on the “off” portion.
On Sunday the mileage has increased to six miles, which helps build endurance for your body and legs.
Might even be considered your first Long Run! Not only are you training your breathing and legs for hard running via the intervals but you are also training to increase the endurance.
This will prove monumental during the race. Take the long run as you see fit, if you are tired then go easy, but if you feel good then feel free to pick up the pace in the last mile or two.
WEEK 3
MONDAY
3 MILES EASY
TUESDAY
Interval Workout: 2 mile warm-up, 10x200 meters (1/8 mile)/(30-40 seconds of running) fast, 1 mile cool-down
WEDNESDAY
REST
THURSDAY
3 MILES EASY + 4 strides (10-15 seconds fast)
FRIDAY
Tempo Run: 2 mile warm-up, 20 minute tempo run, 1 mile cool-down
SATURDAY
REST
SUNDAY
6 MILES EASY
WEEK 3:
- 23 Total Miles
- 3 Easy Run & 1 Interval Run & 1 Tempo Run
Week Three Comments:
The interval run has increased to now ten (as opposed to eight in week one).
Remember the rule about resting after each interval run. Take a break to catch your breath for however long it took you to run that interval. This interval running will be hard on your legs so you have a few rest and easy run days in to make sure you get solid miles in.
The tempo run will be a great opportunity to build some great “high end” endurance as well. You will want to feel comfortably uncomfortable during this session, you should be breathing hard, but still have enough air to utter a short sentence like: “I feel alright”.
Don’t be afraid to ease into the fast pace for the first 5 minutes, and then try to progress to a faster pace.
WEEK 4
