The plans worked really well for you as you have managed to improve your times significantly, a big well done to you. Matt, I’m curious as to what the source or references are for your training programmes? Hi Alan, Interesting, so you never run the full 5k for time during training to benchmark progress? 5k Training Plan: Beginner, Intermediate and Advanced, Creative Commons library Attribution 4.0 International (CC BY 4.0). So only do these about 4-6 weeks out from your event. I’m 44. Good luck with the training and pop back sometime to let us know how you get on. Good luck and let me know how you get on. 3- 4 months of steady training and you will get a new PB, YOU MAY FIND that once you get close to 20 mins that you platow for a little while. However, if your schedule is tight, just adjust the plan to your needs. I can run much faster than this on the treadmill, but it seems when I run outside in a race the conditions (wind, hills, etc) really slow me down. I’m so happy! Don’t be afraid to utilise rest days instead of running the 30min easy if you feel you need it – running 5/6 times a week isn’t always easy. You’ll greatly benefit, as you have, in the first 4 weeks of speed work. I can do the 5 x 1km intervals at a 3:50km pace but for whatever reason can’t do the 800m workout.. Thank you so much for this training plan! There aren’t any non-stop 5k runs in the training plan; will the program prepare me to run nonstop if that’s the case? Cheers. Current PB (achieved in May 2016) is 20:05! Hi Chris, if you’ve not time to complete another full cycle then I suggest you follow week 1 and 2 in full, take off a couple of days recovery/taper and then try again. I’ve progressed to running about 30 miles a week (4-5 times, longest run being ~10 miles, but have had a few longer runs). I forgot to mention I ran 20:33 at the start of September. Sub 20 Minute 5k Furthermore, your target 5k pace will be slightly faster than your present 5k pace and this pace will develop your VO2max; vital for 5k running. Cheers. Delighted to hit this. I swim once a week as well, sometimes twice. It’s obviously not as good as using a running track and there are variables to consider but I find it easier doing the sessions this way than on normal pavement/road runs. Last month, my PR was 21.30, so I’ve shaved a minute off within one cycle What’s your thoughts on when to go for my next attempt? If you jog 90 seconds at 6 mph, you end up doing about 240 metres. At rest and during low-intensity exercise, lactate is utilised (as fuel) and cleared from the body quicker than it is being produced. Hi Matt, that’s right it’s a 200m recovery and planned as a slow jog. Hit the target on the first couple intervals then allow for slower times but still do all reps. However that does feel a bit slow. I hope this helps and if you have any questions then let me know! I don’t see why every run can’t be that way. I'm a keen amateur runner and qualified athletics coaching assistant and these plans helped me take my 5k time down from 24 mins to 16 mins, my 10k down from 42 mins to 32 minutes and my half marathon time from nowhere to 1:12. Im struggled to keep 4 min / km pace, these was my splits: My pbs have progressively gone down from 22mins at Christmas to 19.55 today, thanks again for the plans! Whilst this might seem marginal, it means that — all other things being equal — increasing your single stride length by just 7cm will cut 1 minute from your 21-minute 5k time. If you are outside on the road then you coudl jog/walk/stand still for the same amount of time. Hi Matt, great plans but can you explain why it’s only the 20 minute plan which requires a tempo run and 5 x 1 km? Great work, Toby. It’s always nice to hear positive feedback on the plans. Really chuffed you have found them useful. Matt. Im onboard this plan. Anyways, what I’ve been doing is this: 8×0.5km on Mondays and Thursdays, 5×0.8km on Tuesdays and Fridays, 3×1.6km on Wednesdays, rest on Saturdays, and a 5k run on Sundays. 04:14 Would you say I should be ready for a sub 20 attempt now? Re the speed endurance element I think to incorporate some longer speed endurance runs into the cyclical plan in these situations is a good idea. I.e., if you are following the sub 20 min 5k plan, then your PB should already be below 22mins. today 6×800, splits: I started with a PR of 20:26 which was in February this year. 5 miles: Relaxed run. With a GPS watch like this you can set it up to alert you when you have completed each km and then use the timer for the easy 90secs. RYAN HALL 10K TRAINING PLAN Prepare to achieve your personal best and enjoy every run along the way with this 10-week, 10K training plan from former All-American runner Ryan Hall. I was so happy with my marks as this race meant a lot to me and to my cause https://www.dolphinproject.com/ and I end up winning the all thing with the fastest time!! Goal achieved! Good luck and apols again for the tardy reply. Cheers! Cheers, I am going to give it my all to break 20 min but realise it is a tough target that will take a few months hard training I guess. After slowly increasing my weekly mileage over a few months I restarted the program, put a few more easy runs in between the intervals and successfully completed 2 cycles. Like any plan, before you even start, you should obtain an honest assessment of where you are right now. Or is it straight 3 mile at 6.40 pace. Or, perhaps, the day after a tough workout when you are feeling drained, stiff and lifeless, your easy run is likely to be slower if it is to remain comfortable throughout. The 5K is fun and exciting – training for one is no different. I surprised myself. Needed the speed work and drop in training hours – in 3 weeks parkruns went 20:47 then 20:23 then 19:32 (fastest VET 50). If you can get into the gym to do some additional strength work, then great. If you are using this schedule to target 19 mins, for example, (and there’s no reason not to), then adjust accordingly. Can the 30 min easy training runs be done on a treadmill? Sounds like a lot of running at near max effort. 1. I am a bit older at 51 so I am wondering if I could do this plan. My fastest ever km is 4:03. Thank you for an excellent article! I’m 41 and have always been in decent shape but NEVER considered myself to be a runner by any stretch of imagination. Thanks for the plan, I have a 5k scheduled for next Saturday, fingers crossed! I am just getting back into running after having my last child. Is there anything you’d advise ammending in this routine to build up stamina for the latter KMs? 5k Training Plans: Couch-to-5k down to 16 minute training plans. I have been running about 15miles per week for 2 months and easily ran a 21:04 5k last weekend. Does this depend on overall fitness? It was a tough course, I can’t wait to give it a go on a flatter course. At the end of last year i set myself the goal of running a sub 20 minute 5km by the end of 2019. For example a few weeks ago I realised a loop of part of the estate where I live is exactly half a mile, (800m) so I run this loop on my interval sessions. Thank you for the training plan. 04:13 Hi Eion, not long at all I don’t think. Especially if you are running the same routes. Eliminated all processed sugar for all of March. I would probably opt for another cycle of the sub 20 min plan if I were you; another go at that and considering your progress already, I’d be confident you’ll nail it in 3-4 weeks time and then you can move straight onto the 18 minute 5k plan. 1:45 Half Marathon Training Plan I also started the plan today. The easy runs have just been feeling hard when running 07:15 p/m.. How else can sub 30 minute 5K race pace feel more relaxed and in control? otherwise I think the speedwork sessions in this plan are right-on to get you where you want to be. My wife is equally interested in adapting the sub 24 min program for a treadmill. Well good luck, and hope to hear back from you re the plans once you’ve had a successful marathon. Great programme thanks – faster than I’ve ever been. I struggled with the first few runs but started to manage things better after a few days. A couple things here. Thanks for the comment, James. In very simple terms, we only need a small proportion of our training to be speed training. If it’s cardio you are after though, I think the training plans here will good you a good base to work from. Hi Kev, no worries. My current 5k time is about 21 minutes. I am 37 and my PB was 20:20 couple of years ago. I’d recommend following the plan for a couple of cycles and you should be ready. Good luck, let me know how you get on with it. It should take 2/3 cycles for it to get used to recovering in a short period of time rather than having a whole week (like you would when recovering from football). But, for those who run to their potential it is something to embrace. I’ve found that for specific 5k training the long run is probably the one to miss if you have to miss any of the sessions during the week (slightly different if you are following a 10k plan). You could set a gradient to 0.5-1% to account for the lack of wind resistance. What can I do to improve the speed endurance? Download a PDF version of The Advanced 5K Training Plan. 2 of 4. It’s faster than 5k pace, but not faster than 1-mile race-pace. Any tips? Well done, Jude! Please note that some additional stretching and massage is also integrated in the plan. There are arguments for both staying with this one and dropping down to the 22 minute plan. My advice, and certainly what I have done in the past, is to complete 3-4 cycles of the plan continuously and then attempt a PB before taking a break for a couple of weeks to allow for proper recovery (week #4 of each cycle is a easier week to allow for recovery on the way). Good luck. Are you seeking a sub 20 5K training plan that will help you run 19.59 or faster? I’ve made a slight adjustment to the time commitment requirement as it should be 4-8 depending on number of hours spent cross training. One thing that can help is to treat the race as a set of 5 single kms, rather than a 5k whole. At the time of writing, we have 156,000 events and over 32 million individual results providing data. Forgot to say.. thank you Matt for the fantastic plan you’ve provided here. The key to successful training is consistency, if you leave yourself vulnerable to injury by not strengthening your body then you heighten the risk of losing that consistency. My philosophy is that ideally the race/PB attempt shouldn’t be ‘easy’ because you have trained yourself to such a level in preparation. For most people, running at that sort of pace demands some dedication to training. Great effort. I found them tough, as expected – managed to do 3x below target pace and one at 4:20, plus a couple minutes lying down! My best time this season is 22:12, last season was 20:29, is it still possible for me to break 20 with 5 meet left? I had a very disrupted last two weeks of the program for a variety of reasons including a cold/flu in the last week which disrupted a lot of the training. week in the cyckle, you have a lot of time reserved for rest or cross-training. goal 17min 5000m. 5k in under 25 minutes Training Plan . For example, in week 2 the interval session: 8×600 (or 2 mins) hard, 90 sec rec can be performed as a hill session. What time approx did it take you before starting this plan? I’m currently on cycle 2 of the plan and I’m struggling with a couple of things. News and articles from Running Training Plan. I’ve tried all different types (3 miles at 7 min/mile, 5 miles at 7:30) 2 X 2 miles at 7min/mile. Hi Mathieu, have replied to your original query, cheers. I’ll let you guys know how that one went once I do it. I've been doing your 5k programme for the past 2 weeks and I'v found it to be very good, I wanted to change my usual routine up abit to avoid bordom, and also increase my speed abit so I googled for a sub 20 training plan and found your one, much fun so far. Hi Aidan, I wouldn’t worry about running the 5k within the training block to benchmark progress. Re the easy / recovery run – for a recent half marathon training which I ran at 7:37p/m pace my recovery/easy runs were around a min/90 secs p/m slower. Current pb is 20.51. Was wondering could you please elaborate a bit more on the tempo run in week 4? The speed endurance will come with time. Hi, the long run requirement can vary slightly depending on what other training you are doing which is why it’s a little vague in the plan. Hi Mike, it’s a 4-week cyclic plan. Hi Mathieu, apologies for the late reply; this one must of slipped through the net. I was wondering what pace you would recommend I should run my recovery run in. The fact that you are following a particular plan means you already have a baseline. Only managed the two interval type runs, parkrun, slow 10k and a swim each week, (and worked on upping my cadence too). 5 x1km at 6:25 is already cruising for it to be your first thing, but if you area already at 21 minute fitness, it’s no problem then. I think in a race with some adrenaline And competition I could probably hit 20:35ish or maybe a bit faster. Looking forward to trying a sub 40 10k plan once I finally get over this hump ! That’s fantastic news Kris, really well done. I can keep up (just about or maybe almost) with the speed workouts, but the easy run just does not feel easy for me. Thank you. A second variation is to run 200 meter repeats at 800 race pace with 200 jogging between. Am half way through this plan, having started at 20m30s. Great feedback, thanks Hannes! Hope that makes sense. I just can’t seem to do hard workouts 4 days in a row. Cheers. You have at most 6 training sessions a week. Hello there, i am in doubt, long run , how many km you refers to 10-15 , how many? -caffein is great to push you, just do not overdo it Thanks for your comment, Ben. Why does the sub 20min plan do 5 x 1km, when the 22 does 3 x 1km and the 16 and 18 do 4 x 1km? For older runners, that 20-minute goal will be much closer to their potential than it will be for younger runners. Sub 18:00 next…? Check out the plans for the 10k training on the site and take a couple of sessions from there. It’s not too hard to follow and I know for a fact that I can get my 5K time (20:16) under for the upcoming cross country season!! Hi Matt -heavy legs/breathing during speed sessions is ok, puking is not The plan is really tough but definately feeling the rewards. I was happy with the improvement! Just run naturally and don’t worry about pace so much. Hi Justine only seen your question now, that time was on first cycle Iam on 2nd cycle now so going to do 5x1k tomorrow and next week hope to attempt the 3 mile tempo again, Hi Matt, is it correct to do 5x1km runs? This plan is quality. We’re the same age and I can just about still manage the 18 one now so you should go for it! I can do the intervals…easily. Hope that helps and good luck with your training. That only applies if you stand still while resting; the plan says to jog between the intervals. Re the pace, don’t worry too much about that just something around the 07:00 min mile mark. The elite runners who can run 5k in around 13 minutes are likely to have a stride length in excess of 2m; that type of bounding power does not happen with weak legs. Designed for the time-impoverished among us (i.e., all of us), this training plan will build you up gradually and safely from 5K to 10K – on just three runs per week. Time commitment: You should be looking to commit roughly 3-6 hours of work a week over the course of the sub 20 5k training plan depending on the number of cross training sessions you get through. Yes I think that is highly achievable. It is long run day. If you're looking to re-write your 5k PB and become a member of the sub-20-minute club then look no further! I feel they really helped to increase speed. just simply happy. I managed to run 20:33 after a year of following your plan from 23:14. Found them useful (I think) in past when focussing on longer distances…. PS – Happy Halloween! I know I can sustain my target pace over intervals, with short recovery, but putting it together over 3.1 miles feels like a very different proposition. I've missed you all these past few weeks. 3. A 50 year old male who ran 20 minutes in their 20s or 30s will probably be running around 22:40 now and 25:40 when they are 65 years old. miles), instead of focusing on the end result worked wonders. If you have neither you could always use mapmyrun.com to plot out a 400/800/1km route near your house that would enable you to do some interval training with a simple stop watch. Can you explain what a Tempo run is? Thanks again. I’ve just completed the first week (with the exception of the long run tomorrow) and the intervals were a bit of a killer but feeling good so far. Question is a two part question. After this have a week or two of just easy/recovery runs (easy meaning you could hold a conversation when running if you had to). Thanks for your feedback, always nice to hear. Where 5k pace is mentioned in the plan below, it is your current 5k race pace, not your goal 5k pace. Hi Aidan, ideally you run the 5km at the end of a 3 week training block/ cycle. I’m quite injury prone and have learned that it’s best for me to run only every other day to avoid injury. As we ramp up our training, we must be mindful that more running (and especially more faster running) means increased injury risk. 4:04 Running at 5k race-pace hurts and we can certainly benefit from exploring ways to build our mental strength. Well done. Train hard and you can do it! Hi Chris, pleased you are enjoying the plan. On the 4th. 28 Minute 5k I’ve incorporated some tempos into my workout but was just wondering what distance and pace I should be going at for those? And what is a good replacement for hillsprints because we don’t have any hills in my area. I missed a couple of the sessions in weeks 2 and 3 because of other commitments, but to be honest, just having a plan and running regularly did the trick. A tempo run is not similar to a fartlek. But the obvious one is cycling. Thanks again, Answering my own questions :). Hi If your pb for 5km is 21 mins, then run around 22 – 23 mins and possibly for up to 5 miles or so. Hi Bogdan, thanks for the comment; you are quite right to query that. At this level it’s about small gains here and there adding up, e. g. strength, form, mental reserves, etc. They will potentially degrade your immune system causing more illness or hampering recovery. 2 hour Half Marathon Training Plan I’ll probably do one on the track by the end of the month. I hope that this site provides a useful resource for my fellow runners I am really enjoying it and have completed one full cycle plus a week. Like with any running goal, the key is to consistently get the work in at paces faster than your goal pace, without overdoing it, and let the body adapt over time. I didn’t think I would do good but I ran at 19:36! This is a fab plan my current on is 20.52 and I am now on week 2 and beat g the average paces by about 10s per mile pace so looking forward to the next race in the 7th April. How detrimental would taking a day off in the middle of the 4 days (after the long run) be? Otherwise, you might be increasing your risk of injury. In order to achieve a sub 20 5k you will need to be able to run just under a target race pace of 6:25 minutes per mile pace for the full 3.1 mile distance. There is no right or wrong number though and you should listen to your body and not over-do it. And by the end of second week. Congrats on the PB. You know your body better than anyone so go with whatever feels right for you. For the sub 20 5k training plan, on the 4th week tempo run, should I run at a 6:40 pace for 3 miles? At that point I understood that I have to follow a specific program in order to achieve my target (sub 20m 5k). Over the course of a few months I’ve been able to get all the times under and not have the rest be over. It’s not just about the efficiency of the engine. I ran a sub 20 minute 5k last September, but can’t seem to recapture that form (could be because I am 40). 5k Training plans 5k is a great distance to start running. I ran a lot of fast 5K’s in college and our easy days were about 8 minute per mile pace, speedwork was faster than this and my PR was just under 18 minutes, ran a lot of 18:0-somethings. That’s awesome. Thanks! Hi, sorry if this is a really obvious question but I have no real knowledge on this and want to give the plan a proper go. “30 min easy” is 30 minutes of easy running, probably about 3 miles, After 3 weeks of training and in my fourth week of training i was able to run the 5k distance in 19m35s Threshold pace does not relate universally to any given race pace. I disagree, I can do this and my pb is over 21 minutes. It’s provided some great structure and focus to dull weeks in lockdown. I want to try your sub20 minutes plan. I’ve been trying to get under 20 mins in parkrun for a while now regularly getting under 21 !! Surely running alternate days at that pace would just wear you out in a couple of weeks? Sorry if you have already been asked this before. Next up; 40 min 10k! Thanks. I broke 20mins. Feeling exicted. Since then I’ve done a few 25+ weeks and 1 30 mile week based around your plan. Sunday Monday Tuesday Wed. Thursday Friday Saturday Training Plans 5K Intermediate Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Notes: Week 5 Training Plans • 5K Intermediate • Week 5 06 10 miles: Slow easy distance day. I was running 20 mile weeks in the run up to my last PB. Cheers. Honestly, if you can do that you run a sub 20mins 5k already – your issue is psychological, not physical. Hi I’ve tried a few sessions on the Sub 20 5K Plan and I’ve got a new 19.20PB! This plan is designed for intermediate and advanced runners. . Sometimes it’s useful to get some cardio training without running; it gives the joints and connective tissues a rest from the repetitive stresses that running inflicts upon us. Hi, obviously difficult to provide a 100% accurate timescale as there are many variables involved, but saying that, I have known runners to progress from the 22 minute mark to the sub 20 minute 5k in 2-3 cycles of the plan. That seems too quick for a recovery or for the long run (for me at least ) I am a 40 year old male and my first 5k run was at August and the time was 25m 56s.
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