Sub-20 5K plan
For experienced runners currently around 20:30 to 22:30 who want to break 20 minutes (4:00/km, 6:26/mile).
Is this plan right for you?
- You've been running consistently for a year or more.
- You can handle 5–6 runs and roughly 40–55 km (25–35 miles) a week.
- Your current 5K is within about 2:30 of 20:00.
Sample week
| Day | Session | Details |
|---|---|---|
| Mon | Easy | 30–40 min easy, or rest |
| Tue | Intervals | Warm-up, 5 × 1 km at about 4:00–4:10/km with 2–3 min jog, cool-down |
| Wed | Easy | 40–50 min easy + 6 strides |
| Thu | Threshold | Warm-up, 3 × 8 min at about 4:25–4:35/km with 90 s jog, cool-down |
| Fri | Rest | |
| Sat | Easy + reps | 35 min easy + 6 × 200 m quick and relaxed, full recovery |
| Sun | Long run | 70–85 min easy |
Easy = conversational. Example paces are for a runner in the middle of the starting range; use the training pace calculator for your own paces based on your current 5K.
Personalized Sub-20 plan: coming soon
We're building plans that adapt to your current time, goal and available days. They aren't on sale yet. Join the waitlist and we'll email you once when they're ready.
Health note: this is general training information, not medical advice. If you're new to exercise, returning from injury, pregnant, or have a heart, lung or other medical condition, check with a doctor or qualified professional before you start a plan or hard workouts. Stop and get help if you feel chest pain, faintness or unusual shortness of breath.
FAQ
How long does the Sub-20 plan take?
Usually 10–16 weeks from the low 21s; it can take longer. Sub-20 rewards steady weekly volume more than heroic workouts.
Is the personalized plan available yet?
Not yet. We're building it now. The sample week below is free to use today, and the waitlist gets one email when the paid version launches. No payment details are collected.
Can I run more days than the plan says?
Only if they're easy and you're recovering well. Extra hard days are where most injuries start.