Sub-18 5K
A ten-week plan of six runs a week for experienced runners. It has two quality sessions a week, reps and threshold, with easy volume and strides around them and a long run of up to 16 km. Weeks four and eight are lighter, and the last week tapers into a 5K race.
Runners with a 5K of about 19 minutes who already run 40 km or more a week.
Length
10 weeks
Runs a week
Up to 6
Biggest week
5 h 35 min
Level
Advanced
Weekly running time, week 1 to week 10
Paces for a 18:00 goal. You'll set your own when you start.
Easy
4:40 /km
Long run
4:35 /km
Threshold
3:50 /km
Goal
3:35 /km
Mile
3:20 /km
Week by week
Quality
Long run
Easy
Race
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
4 h 40 min
Week 2
5 h 10 min
Week 3
5 h 10 min
Week 4
4 h 25 min
Week 5
5 h 30 min
Week 6
5 h 30 min
Week 7
5 h 35 min
Week 8
4 h 55 min
Week 9
5 h 20 min
Week 10
2 h 50 min
Rest Fri
Days are a suggestion: once you start, you can move any session to another day that week. Not sure of your goal? Predict it from a recent race.
The workouts
27 different sessions make up its 60 runs. Open one to see it in full, or run it on its own.