Sub-20 5K
Eight weeks of five runs a week for runners already near 22 minutes. Each week has one rep session, one threshold session, two easy runs finished with strides, and a long run of up to 14 km. Reps move from 5K pace to goal pace, week four is a lighter week, and the plan tapers into a 5K race.
Runners with a 5K of about 22 minutes who already run four or five times a week.
Length
8 weeks
Runs a week
Up to 5
Biggest week
4 h 45 min
Level
Intermediate
Weekly running time, week 1 to week 8
Paces for a 20:00 goal. You'll set your own when you start.
Easy
5:15 /km
Long run
5:05 /km
Threshold
4:15 /km
Goal
4:00 /km
Mile
3:45 /km
Week by week
Quality
Long run
Easy
Race
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
3 h 40 min
Week 2
4 h
Week 3
4 h 10 min
Week 4
3 h 35 min
Week 5
4 h 35 min
Week 6
4 h 45 min
Week 7
4 h
Week 8
2 h 20 min
Rest Mon, 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
24 different sessions make up its 40 runs. Open one to see it in full, or run it on its own.