Sub 20 minutes 5km

Distance: 5km

Target pace: 4:00

Available on: Free & Premium

Paces

Tempo
4:00 - 4:30
min/km

Long/Slow
5:02 - 5:50
min/km

Intervals
3:31 - 3:52
min/km

Our Sub 20 minutes 5km training plan is over 8 weeks

You can decide if you want to do all 8 weeks or start at any point during the training plan, it's completely up to you.

Try our Sub 20 minutes 5km plan.Looking for something a little shorter? This 8 week 5k plan is super versatile. If it's your off season and you want to bring down your mileage without losing fitness, this is ideal. If you want to focus on your speed rather than mileage then this is also a good place to be. And of course if you want to smash your 5K PB or get up the ParkRun leaderboard, it's perfect. That being said, this shouldn't be easy. Speed is the focus and that is to be embraced with the interval and tempo sessions. The long runs can be double or nearly treble race distance, but you can modify these to suit your needs. The beauty of this plan is that you can run a 5k every weekend. Either take it easy as a recovery or if you're feeling strong, head down to your local parkrun and see if you can beat last week's time.

Ready to get started on your journey?

Example of weeks

Week 4 -

Distance: 48.5 km -

Number of runs: 6

Monday

Easy 8km
Pace: 4:53 - 5:23 / km

Tuesday

Reverse Ladder Intervals
Pace: 3:33 - 3:50 / km

Wednesday

Easy 9km
Pace: 4:53 - 5:23 / km

Thursday

Tempo
Pace: 4:01 - 4:31 / km

Friday

Rest

Saturday

Easy 5km
Pace: 4:53 - 5:23 / km

Sunday

Progression
Pace: 5:08 - 5:48 / km

Week 6 -

Distance: 50.8 km -