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Running under 20 minutes for 5k
It’s just another number, 20. But like many running benchmarks, to run under 20 minutes for 5k is what many would say defines a ‘serious runner’.
Few people will be able to break the 20-minute barrier without some determined training and, of course, natural talent.
This is especially true for women who are at a very approximate 10% disadvantage.
This schedule will not create magic; you’ll need to be pretty close to a 20 minute 5k already to make the necessary improvements in 8 weeks.
How close? That depends on you: your current training level, your age, gender, natural talent and response to training.
A guide rather than a training plan
As goal times get lower and more demanding, off-the-peg training plans become less ideal and a training strategy requires more personalisation.
Therefore, this training plan should be viewed more as a guide than an actual schedule set in stone.
You’ll probably want to shape it around your own training habits and lifestyle, but keep to the main plan and importantly, if you do swap some of the days around, allow space around the more demanding sessions so that you enable a decent recovery.
If you are within a minute or two of 20 minutes, then this plan might give you what you need to run sub 20.
If you can’t hit 22 mins yet, then take some elements from here and also from the sub 25 plan; one step at a time.
Before moving on to the 8-week schedule, we should look at the goal in more detail.
How tough is it to run under 20 minutes?
Let’s look at some 5k road running stats.
World records as at 6th Feb 2023 according to Wikipedia 5k road run data.
- Men – 12.49 run by Berihu Aregawi in Dec 2021.
- Women – 14.19 run by Ejgayehu Taye in Dec 2021.
Those times are obviously set by elite, professional, highly talented athletes; what about the rest of us?
Since the introduction of Park Run, we have plenty of figures to look at. At the time of writing, we have 222,896 events and over 44 million individual results providing data. The average 5k time to date is 29.04 (interestingly, it was 28.46. in January 2020).
The first Park Run was held in Bushy Park, London. It’s a flat fast course and is where the current men’s best time was set back in 2012 by Andy Baddeley: 13.48. The Bushy Park Run also has a very large field: regularly over 1300 finishers. The average time for this 5k race 27.09.
How many runners run sub 20 mins?
Results from 23rd November 2019 show 1328 finishers, of which 510 are women and 735 men (the rest unknown for various reasons).
The total number of men running sub 20 mins was 58, the total number of women under 20 mins was just 2 (the week before, there were 4).
My local Park Run at Eastbourne is much smaller, 320 finishers recently, with 13 men and 2 women under 20 minutes.
Of course, many Park Runners are either very recreational or new to running. Nevertheless, a 20-minute 5k represents a high standard of running ability that few will achieve.
What does it take?
Regardless of age, experience, or any other factor, the sub 20-min 5k requires an average pace faster than 4 mins per km (6.26 per mile).
For most people, running at that sort of pace demands some dedication to training.
Although it is one of the shorter road-race distances, the 5k is still very much an endurance event, so you need a firm endurance foundation to keep to the pace. In addition to a strong endurance base, the sub-20 5k runner will need some speed.
Also, mental strength because, for most runners, it’s probably going to be rather uncomfortable (you can read more below on developing mental toughness).
The age factor
Running under 20 minutes reflects different levels of achievement depending on the runner’s age and sex. 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. For a woman, the respective figure at 50 is 22:20 and at 65 it is 26:45 (source, Howard Grubb). For older runners, that 20-minute goal will be much closer to their potential than it will be for younger runners. Training will have to be more focussed, and consequently, recovery will demand special consideration to avoid breakdown.
Older runners should be aware of the importance of both rest and strength training when contemplating an increase in training. Ramping up quality or quantity or both will place heavy demands on the body and injury prevention measures are crucial as we age.
The Plan
Not surprisingly, there is no one-size-fits-all strategy for sub-20 minute 5k running. This sub 20 plan does have similarities to the sub 25 plan, but there are significant differences to the training paces and the volume of training. There are also additional body-conditioning, or strength training, sessions included.
The training paces are more specific, targeting the necessary elements for a successful 5k, particularly the development of VO2max. VO2max is a measure of how much oxygen you can utilise and is dependent on the efficiency of the heart (it’s stroke volume) and the efficiency of your muscles (in utilising the oxygenated blood for energy production).
It’s not just about the efficiency of the engine. We can also improve 5k race time by developing running economy by incorporating faster repetition training.
Like any plan, before you even start, you should obtain an honest assessment of where you are right now. As mentioned earlier, if you cannot run 22 minutes now, then it’s unlikely you’ll make the necessary improvements in 8-weeks. You should also look at the plan and determine how it compares to your current training regime. If you’ve not done any speed work before then gradually introduce it before embarking on this schedule. Likewise, if the volume is much greater than you currently run, then build up to it gradually.
Training paces
Your present fitness will dictate your training paces. Where 5k pace is mentioned in the plan below, it is your current 5k race pace, not your goal 5k pace. There are some sessions that use goal 5k race pace, which in this instance is 4 min/km (6.26/mile).
Why use goal or target-pace? You need to know what it feels like and you need to get used to it. The target-pace sessions also provide a valuable reality check: if you can’t manage them, then you’ll be unlikely to manage the magic 20 minutes on race day. 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.
You should use the training pace calculator below to determine your training paces.
Endurance run
Your endurance run at the weekend is not the only run that will train you for endurance, other run sessions during the week are run at what should feel like an easy pace.
The purpose? To train the heart to be stronger and the muscle cells to be more energy efficient.
The pace is easy, the training effects are achieved at a relatively low heart rate and there’s no need to create more fatigue than necessary.
Why is the long run so long?
The event is just 5k, a little over 3 miles, do I really need to run further in training? In short, yes you do. In very simple terms, we only need a small proportion of our training to be speed training. The slower runs make the cake; the speed sessions ice it.
The 5k is certainly one of the shorter distances for road runners, but it is still almost completely run aerobically (around 90%), with most of the energy derived from using oxygen in the air we breathe. The long run is an opportunity to build this energy system and build it strong. If you are reading this, then I guess you are not planning to simply complete the 5k distance, you want to run it fast. The long run will help keep fatigue to a minimum not just during the race but also during the whole of your training.
Threshold running
Running at a pace at which lactate accumulates in the body is known as threshold running. The body is always producing lactate. At rest and during low-intensity exercise, lactate is utilised (as fuel) and cleared from the body quicker than it is being produced. Threshold pace is the intensity at which lactate production exceeds clearing and accumulation occurs. The body cannot sustain this accumulation indefinitely. Generally, a runner can race for a maximum of an hour at this pace. Training at or around threshold pace increases the body’s capacity to clear lactate, thereby raising the threshold over time.
Threshold pace does not relate universally to any given race pace. For an elite runner it is likely to be around half-marathon race pace, for less capable runners it can be equal to their 10k pace (if their 10k race time is around an hour).
Target 5k pace
In the schedule you’ll see some sessions that include ‘target 5k’ pace. This is very specific at 4 min/k or 6.26/mile.
You’ll need to be able to sustain this pace for the reps in the sessions. It will get you and your body used to performing at the required level.
If you are using this schedule to target 19 mins, for example, (and there’s no reason not to), then adjust accordingly.
Of course, the aim, by the end of the 8-weeks is to be able to run continuously for 5k at this pace or faster.
Hard Pace
Running at a ‘hard’ pace will target and develop VO2max pace. The pace will be uncomfortable and the session will be challenging. But, if you are needing to slow down during the reps, you are running them too quickly. If you train with a heart-rate monitor, then this will be 2 or 3% below, and up to, your maximum heart rate.
It’s faster than 5k pace, but not faster than 1-mile race-pace.
Faster is not better. Indeed, if you run the early reps too hard, you’ll not be able to run the latter reps at the required intensity to gain the full training effect.
Hills
Training on hills is useful for developing strength and running economy. Hills can be incorporated into interval or repetition sessions. For example, in week 2 the interval session: 8×600 (or 2 mins) hard, 90 sec rec can be performed as a hill session. Use a hill that can provide 2 minutes of uphill running and jog easy down for recovery. You’ll work by intensity and not pace; runners at this level should have a good feeling of how paces feel by intensity.
Do not get too hung up on absolutely nailing the given training paces; they are only entirely accurate when running on flat ground with neither a head nor tail wind.
Strength and conditioning
Your performance in races is not just determined by your cardiovascular fitness. If you have great running economy then you will run faster than the runner of similar fitness who does not. Developing strength improves running economy; you need less energy to run at a given pace. Strength and conditioning becomes even more crucial as we age. Increasing age means decreasing muscle mass as natural wastage occurs. We can radically reduce the effects of ageing with a well-designed strength and conditioning program.
Runners of all ages should pay particular attention to the functioning and development of the gluteal muscles and hip stabilisers by incorporating single-leg squats, lunges, glute bridge, etc.
As we ramp up our training, we must be mindful that more running (and especially more faster running) means increased injury risk.
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.
Some runners are very good at strength training and make it part of their training week, but others ignore it altogether so it’s impossible to provide a one-size-fits-all plan.
Here’s a sample strength session that will only take around 10-15 minutes, adapt it to your own circumstances and experience. If you are new to these types of exercises then reduce the number of reps or sets to a manageable level. The strength session is noted on the Wednesday, easy run day, but you could also do it (or a variation) on Saturday; once or twice a week is ideal.
Take a note of how you manage each exercise and use your notes to create a progressive session for your training week.
Example strength session
| Single leg squats | 2x 8 each leg |
| Cook hip lift | 2x 5 each leg |
| Forward lunges | 2x 10 each leg |
| Back lunges | 2x 10 each leg |
| Cross over lunge | 2x 5 each side |
For more details on these exercises and videos, take a look at the body conditioning page.
If you have access to a gym and/or personal trainer then get something planned specifically for yourself. Friday’s optional cross-training session could be used for something more intensive.
The take-away message is that strength training will help you to become a faster and more injury resistant runner; it is essential for full-potential 5k running.
Stride length
Strength and conditioning should also include plyometric exercises such as hopping, lunge jumps, squat jumps, etc. Plyometric exercises will improve running economy; the amount of energy required to run at a given speed.
An increase in power also correlates with an increase in stride length. 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. Whilst it is not beneficial to ‘force’ a longer stride by reaching further forwards, a longer stride that comes from increased strength will mean a faster 5k time. For example, assuming a 180/minute stride rate (steps in this instance not pairs), a 20-minute 5k runner will take 3600 steps whereas a 21-minute runner will take 180 more steps. 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.
Cross training
You’ll see some optional cross-training sessions in the schedule. What you do here will depend on your own circumstances, lifestyle, general body condition.
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.
What type of cross training?
Again, this depends on who you are. But the obvious one is cycling. But any cardio workout is beneficial; swimming, rowing, whatever get the heart pumping. Just be careful and don’t overdo it; if you choose to cross-train because you are fatigued then there’s a risk of break down by even more cardio work. Also, don’t introduce anything new too close to race day; give your muscles some time to adapt.
If you can get into the gym to do some additional strength work, then great.
As can be seen, running sub 20 minutes for 5k requires a more considered and determined approach, especially for older and female runners. The following training plan should be taken as a starting point, for you to tweak and develop according to your own individual needs.
Training for mental strength
The training plan below focuses on physical training. Of course, any physical training has a psychological effect too and helps to develop our mental strength. We do need huge reserves of mental strength to run to our potential and the 5k makes very special demands of our toughness.
Running at 5k race-pace hurts and we can certainly benefit from exploring ways to build our mental strength. Mental exercises including visualisation can help you to push through the discomfort, even reframing the pain so that it comes something you run towards rather than away from.
Hypnosis is a great way to develop our ability to run to our true potential. We strongly recommend the downloadable audio hypnosis sessions from Uncommon Knowledge. Once you have them, you can use them time and time again to move your running up to a higher level. Take a look at their sports and running specific hypnosis downloads.
8-Week sub-20 min 5k training plan
| Week 1 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 5x1k @ 10k race pace, 90 sec recoveries | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 40 mins | |
| Thursday | Threshold: 2x 3k (or 13 mins) @ threshold, 3 min rec | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 3-5 miles, 5-8k | |
| Sunday | Endurance run | 60 mins | |
| Week 2 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 8×600 (or 2 mins) hard, 90 sec rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 40 mins | |
| Thursday | Threshold: 25mins @ threshold | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 3-5 miles, 5-8k | |
| Sunday | Endurance run | 80 mins | |
| Week 3 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session:6x800 @ target 5k 2 min rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 45 mins | |
| Thursday | Threshold: 3x 2k (or 9 mins) @ threshold, 2 mins rec | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 4-6 miles, 6-10k | |
| Sunday | Endurance run | 80 mins | |
| Week 4 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 5X1k@ 5k pace 90 sec rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 45 mins | |
| Thursday | Threshold: 30 mins @ threshold | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 4-6 miles, 6-10k | |
| Sunday | Endurance run | 60 mins | |
| Week 5 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session 10x 200m (or 1min) hard, 200m easy jog rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 40 mins | |
| Thursday | Threshold: 3x 3k (or 13 mins) @ threshold 2, min rec | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 4-6 miles, 6-10k | |
| Sunday | Endurance run | 90 mins | |
| Week 6 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 6x800 @ target 5k, 1 min rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 50 mins | |
| Thursday | Threshold: 30 mins @ threshold | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 4-6 miles, 6-10k | |
| Sunday | Endurance run | 90 mins | |
| Week 7 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 6x1k @ 5k, 90 sec rec. | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 50 mins | |
| Thursday | Threshold: 2x15mins @ threshold, 3 min rec | 10 mins warm up and cool down | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 4-6 miles, 6-10k | |
| Sunday | Endurance run | 60 mins | |
| Week 8 | Monday | Optional easy run | 40 mins |
| Tuesday | Interval session: 5x 800 @ 5k 90 sec rec | 10 mins warm up and cool down | |
| Wednesday | Easy run. Strength exercises | 40 mins | |
| Thursday | Easy run | 40 mins | |
| Friday | Rest or cross train | ||
| Saturday | Easy run | 3-5 miles, 5-8k | |
| Sunday | Race |
Training Pace Calculator
RPE is a Rating of Perceived Effort, for more detailed info, see our page explaining training paces
Hello
Great program, great structure, loved it.
I didn’t quite get the sub 20 min goal I was after, and would like to do the program again as it was really effective. I reckon after another 8 weeks, I could get sub 19 min as I’m not that far off sub 20…
My question is this… is there a de-loading/recovery period that I should go through for a week or two before throwing myself into the same weekly cycle with my new programming from my latest 5k PB? What would this looks like? A couple easy 5-8k for 2 weeks, or mainly low impact alternatives like cycling? I’m guessing I shouldn’t take a break from running all together?
Thanks for the great free program. Best one I found so far. Would recommend to any experienced runners looking for a 5k plan.
Thanks for your comments Keith.
I would recommend taking it a little easy for a week or so.
Your downtime suggestion is pretty good, and you will know how you and your body feel.
I wouldn’t back-off running completely, just drop the intensity and distance slightly and/or swap out some running for cycling (as you mention).
You seem to have a sensible approach, many runners try and operate at peak level continuously, which of course means they never reach the peak of their potential.
Enjoy your recovery period of more relaxed exercise and come back with a refreshed body and mind that’s ready to train.
Good Luck,
Graham
Hi, my 5k pb is 20:28 and after looking at the workouts I wanted to know shouldn’t the quality sessions be run a slightly faster pace than 6:25 to make goal pace easier?
Good question Muhammad,
Some of the sessions are run faster than 5k pace, and yes these will test you mentally and physically and prepare you to run your goal pace more comfortably.
However, raising your lactate threshold will make you physically more able to run a faster 5k. So the sessions that target that zone are vital. Too much fast running risks fatigue and an inability to run your important sessions effectively.
Like any running training, there’s scope for some flexibility, but it’s important not to overdo it.
Let us know how you get on.
Graham
Thank you for a well structured plan. It was aligning well with my earlier efforts giving it a better form.
Question about w2 interval training: ” Interval session: 8×600 (or 2 mins) hard, 90 sec rec”.
600m in 2 mins seems very fast for a 20min/5k wannabe like me. Actually the same session is in your sub 18 plan. Should the time be around 2:15 instead of 2:00?
Thanks for your question Olli.
Yes, 600m in 2 mins would be hard at this level.
Actually, the session is 600m or 2mins (the or 2mins option is for people who don’t have access, or prefer not to use, the track).
The people on the sub 18min plan will be running faster for their reps.
This session is a fast-paced session where the reps are run about as fast as you can without slowing down during the rep. So, there is no specific pace for the session; those with more raw speed ability will be able to run faster.
I’ve made the ‘or’ bold so it clarifies that it’s an option.
Graham
This plan Worked a treat for me, I had always been around the 20:40 mark and was struggling to reduce it. 7wks later and 19:36, Thank you very much.
Also really enjoyed having the structure and something to focus on
That’s great to read Neil, thanks for your comment.
Your last line nailed it: focus and structure, 2 key factors in attaining a goal.
Well done.
Graham
Hello,
realy nice plan. Here is my long story. I hope someone will learn something from it. I am 34 year old male, started to run 8-9 months ago for health reasons. Last time I was runing in school, like 13-14 years ago and I hated it. But now I was smarter about it, started slowly building up mileage an times. So my starting point before this plan was 22:50 for 5K (got it in a 10k race, so I knew I probably am close to 22 minute). But my obsession was to get sub 20.
This Plan is easy to follow, solid workouts. Most I enjoyed threshold runs. Was pushing hard during interval sessions, but these were realy hard – my target was a big step, too big. Somewhere around week 5-6, I had terrible interval session, I couldnt hit sub 4min pace for 1k even whit max effort, that probably was my first red flag. I thought bad performance might been because of very windy day, gravely-mudy road and small hills. But it crushed me mentaly. I even thought to wrap it up and just train Half marathon instead, but couple days after decided to keep pushing. Dont like to leave thing unfinished.
Somewhere in the middle of week 7 I did 1-mile time trial, wanted to see how its going, and got PR almost by 30s, wich was great, 5:50 seemed like a right result for sub 20min 5k. That gave me a lot of confidence ( too much…). Race day came, it was very cold morning, ate a banana gulped a cup of water, and went to my starting point. So there my mistakes began.
I probably should have not eat anything, because morning workouts and runs allways are on empty stomach. Second mistake – I changed socks (same brand, but different colour), for some reason those started to roll down like after 1,5km in my race. Third mistake – nerves got to me, even before start I was too exited, so my warmup was somewhat short. Usually I do around 2km warm ups, but this time I did only 1,2km, with some strides and easy running. But my bigest mistake was mindset – sub 20 or nothing. Now it seems stupid, but at least I got a good lesson.
Starded my race a bit too fast(common mistake) – no big deal, slowed down a bit after 0,5km and my first 1km was on point – 3:59. Second kilometer has around 5-6m hill, and to be honest it allways messed up my intervals, so I was scared of it, for that reason I sped up going up… sooner it will end sooner it will be behind. And what do you know, after climbing it I started to have a weird feeling in my stomach. Never I ever had it before, even when I pushed to max heart rate etc.. it was something new. 2nd kilometer time – 4:05. And stupid me started to panic. My pace falling behind, its not even middle and that gut feeling was geting worse to the point where for real I thought that I will sh*t myself. Any second now… I focusing not on my form or breathing, but only on clinching my buttcheeks. So around 2,3km I stop… My heart rate is just in the middle of zone 4, I dont get it. Legs feel alright, lungs – ok. And here I am am, walking slowly disapointed, trying to understand what the hell is hapening.
20-30 seconds later my thoughts got out of the cloud, my butt calmed down too. Ah, lets try to at least finish under 22 minutes. 800 meters later – same gut feeling, danger to my pants. Butcheeks helding gates of hell. Again I start to walk. And it happened probably 2 or 3 times until finish line. Time 22:26 – still my PR. But I am just defeated. Run home, cooldown pace. Thoughts are flying like annoying flies. You failed. You suck. You are a looser.
So last couple days I was trying to understand why I burned, what went wrong etc. Tried to focus on positive things, but analysed bad things too. It was great experience, I learned something new about myself. So I made some adjustements to my mind – decided to run another 5k today, just two days after that fiasco. Stomach felt good, not too nervous, because now my goal was not sub 20 or death by sh*ting my pants, but just a good strong run. If I feel good – I push a bit, if not – slow down, just keep your breathing and from consistent.
Did a good 2,2km warmup, some strides. Conditions were kinda terrible – cold, rainy, gravel road softened by water and puddles. But I run not for world record, for myself. Started to run not watching to much on my watch pace and just one step after another. Last 200 meters, straight road, I closed my eyes, from rain, and from pain, but I hear that amazing soul saving BEEEP. Its done. Final time – 20:33. And I am extremely happy. Not my ultimate goal. Not best conditions. My form in last km was like drunk duck trying keep on its feet. But I am happy, because I finished, I even sprinted last 100 meters. I know I am in a striking distance for sub 20. I am coming for you.
But most important what I got form this is a lesson. Lesson that a lot of your performance depends not only from your legs or lungs or buttcheeks… but from your mind too. When you train with this plan – its great for your body, but dont forget to keep your goals real, be honest to yourself. Train your mind too, talk to yourself.
Sorry for my language, for far too long post. Thank You again, this plan thought me a lot. I will keep improving, with all this experience now I am moving to Half-marathon training, and I am sure – I will get sub 20 someday for 5k, or maybe not. Most important that I should have fun, enjoy process and results will come along.
Thanks very much for your detailed comments.
You certainly set a very challenging running goal, improving from 22.50 to sub 20 minutes in 8 weeks is huge.
I suspect the stomach issue was just an unlucky blip, maybe a bug or some food that didn’t quite agree with either you or your intense effort. You will get to know what feeding and nutritional strategies work for you as you become a more experienced runner.
If you can make these kinds of improvements at this stage then I’m sure a sub-20 5k is yours soon.
Importantly, you highlight that running ability and performance is not simply related to running training, there are so many other factors to work on, including nutrition and mental preparation.
Good luck in the future, and keep us posted.
Graham
Arguably the 22:26 while struggling to not poop yourself is a greater achievement than a 20:00 time with no issues. Good luck buddy you’ll smash it no doubt
I just wanted to say a big thank you for this plan. It provided structure to my training that I never would have developed on my own. Basically it works!
I started 8 weeks ago at around 21.30 and ran 19.33 today. I didn’t do everything but did always manage to include the long run and the 2 faster sessions each week, averaging around 45km with other slow runs.
A bit of a break now before a 40 minute 10k attempt, I think.
Thank you. 😊
Thanks for your comment Dave, and very well done.
That is a solid improvement in 8-weeks.
Good luck with the 10k goal, you are well on the way.
The training for that need not be much different, you’ve got the pace, so you’ll just need to work on the speed endurance.
I would just like to ask one thing:
In the plan it’s for example written: type of run at 10k pace. Does this means pace i’m ar now on 10k, or that I’m trying to achieve, although i’m trying to improve on 5k?
Duca,
Run to your current fitness. So if you don’t know your current 10k pace you can work it out from your 5k time using the calculator at the end of the article.
Sometimes, it’s useful to run at target pace and this will be indicated in the schedule (as on Tuesday, week 3). A session like this can serve as a pointer to how realistic your goal is.
Hi,
In the interval sessions, are the recoveries jogging at easy pace or standing?
Philip,
For this particular standard of running, the recoveries should be moving. Perhaps for some of the more intense, faster sessions, then a little walking is ok, but don’t launch into the next rep from walking; transition more gradually.
If you are finding it hard to jog the recoveries, then the reps are most likely too fast.
Standing around between reps is not recommended.
hello I have a question for week 1 on Wednesday is it a 50 minute run + strength exercise or both combined
Ethan,
Wednesday, week 1 is a 40 minute easy run plus strength exercises.
Depending on what exercises you do, some of them could be as part of a warm-up or even out on the run itself.
So, they can be combined to a degree, according to your own needs, preferences, circumstances, etc.
Thanks for the training plan. After a period of inconsistent training it was great to follow a plan and get my time back under 20. I’m now aiming for 19:10. In week three should I be running the threshold 3 x 2km @ 4:20 or 9 min @ 4:20. Thanks again for the program. Greg
Thanks Greg and well done for improving your 5k time.
2k or 9 mins? It’s not crucial, I give both the time and the distance because some prefer to work with one measure than the other.
For runners aiming to break 20 minutes, their threshold pace is likely to be a little slower than your 4.20, and so the two measures (2k or 9 mins) will be similar.
For you at 4.20 , 9 mins will take you 2.08k, so the difference isn’t huge
Personally, I’d go with time because it’s easier and more reliable to measure. However, if I were on a track then 5 laps probably works better and could be more motivating.
So, in summary, it doesn’t really matter, whatever you prefer.
Graham
Hello,
How many km per week would expect someone to run when using this training plan? I’m currently running around 50-60km per week, does that fit well?
I’m a teenager (female) with a current 5k time of 21:09.
Anna,
Total distance will vary depending on the the optional runs that you do. But, I’d say if you are running 50-60km at the moment then that matches most of the weeks in this plan, e.g, wk 4 is about 50k without the optional Monday run.
Hi again and thanks so much for this plan.
For week 4 what’s the benefit of 5 x 1k intervals @5k pace if we’ve already run that pace without the recovery? Should this be at target pace or hard pace maybe?
Thanks!
Emile
Good question Emile,
You’ve highlighted why many runners run their reps too fast.
For this session, we want to be training at our current 5k ability. If it’s faster, then the session utilises more of the anaerobic energy system; a zone where we’d not be able to maintain that level for a continual 5k effort.
Your current 5k race pace will still feel rather hard for this session. Depending on where you are at now, target 5k could be too hard for the session.
Ideally, we want to mimic similar energy demands to a 5k race and that is why we use our current 5k pace; we develop our ability to run at that level and hence the pace increases over time.
Save the faster paces for the shorter reps when the focus is more on developing form and strength.
There is scope to use target race pace, it’s how we assess how close we are to our goal, but that would be a different session.
Thank you great, clear explanation!
E
I hit my first sub-20 5K today. I’m a 40 year old male. Ended up with 19:51 and 8th out of 156. I was super anxious going in as I desperately needed the rests during my intervals. I’m thrilled to have hit my sub-20 goal, as I was worried I didn’t have it in me to get the job done. I shaved off more than a minute from my best training run that was from more than a year ago. Thanks a million for the training plan. I followed it to a t. Trust the process.
Jeremy,
That’s a fabulous result, well done.
It’s great to hear news like this, so thanks very much for the comment.
Graham
I did this training plan at the beginning of this year. I started with a 5k time of 21:17 and after 9 weeks I ran a 19:45. I left out the easy sessions and only did the interval training and longer runs – I avoid running too much to save my knees. In the final week I did no running at all. I noticed that not only did my times improve, but my energy levels in general improved as well.
Thanks a lot for the training plan. I wouldn’t have made it without it.
That’s great news Derek, well done.
Also a good example of adapting the training plan to your own circumstances.
Thanks for your comment.
Graham
Hi Team RTP thank you for this amazing plan ! For the sunday endurance run should we run to our Marathon Race pace ?
Thanks Florent,
The endurance runs can be slower than marathon pace, use the calculator above to check out your own long-run pace and see how it compares to marathon pace.
It’s not absolute, but it must feel easy. e.g. if you are capable of a 21 minute 5k then your long-run pace should be around 8:50-9:00 per mile (5:30-5:40 per k). There’s plenty of scope for some variation, usually towards a slower pace.
Hey thank you very much for your reply that’s clear !
This plan is great. Blew it out a bit to 12 weeks because of an injury, but managed to get in at 18:19 on the weekend. Had never done anything like this before, and prior to the plan could barely complete the 5K in under 22 minutes. Two thirds of the way through the plan my training times filled me with enough confidence to consider going south of 19 minutes and was pleased with what I ended up with.
Thanks!
Josef,
That’s great to read, thanks very much.
Very impressive coming from 22 mins to 18:19.
More improvements to come from you I’m sure.
Graham
for the week 5 hard run, is that at speed form pace?
Desmond,
The ‘hard’ pace is faster than 5k pace, but not faster than 1-mile race-pace.
So it’s going to make you puff and pant, but not so fast that you have to slow down during the rep.
More info on the pacing notes in the article just above ‘Strength and Conditioning’.
Graham
Hi – still confused by this “hard”pace as your calculator doesn’t include the 1 mile race pace you use as reference. So it’s faster than the 5k Race Pace but by faster than..
Thanks!
Thanks Emile,
1-mile race pace isn’t included, because as the distances get shorter the pace calculator becomes less accurate. There’s is wide variability for endurance runners in how we perform in a mile race, that’s why we use the term ‘hard’. The main thing is that it’s substantially faster than 5k race pace, but not so fast that you have to slow down or lose form during the rep. Also, the pace will vary according to the distance of the rep. Running a 200m rep hard will be a faster pace than a 600m rep. Focus on effort rather than the actual numbers.
In essence, if it doesn’t feel hard, it’s not fast enough, and if you cannot maintain good form, it’s too fast.
Graham
Thanks so much for this plan. It looks really solid. While my current 5k isn’t even close to 20 minutes yet (24:29 at the moment) I’m already benefiting massively from the structure it provides.
Having come close to breaking 20 in the past (in my early 30s), I’m looking forward to getting to that level of fitness again at 40. Will have to shed some weight, too, though, but I’m working on that as well. First milestone will be breaking 22:30 which I hope to do around the summer.
Thanks Bas,
Good luck and let us know how you get on.
Graham
Hi, I’m an older female (47) who ran a 19.57 5k during the summer of 2020 during lock down. Then my running took a nose dive over winter, I’m not sure why but I was extremely fatigued. So I’m feeling stronger again now and I just ran a base 5k today (Feb 21 2021) and ran it in 21.07, my slowest in a year. All the while I’m maintaining my usual 45 a week mileage. I’m off to give this plan a whirl hoping I’m not yet too old to achieve my ambition of another sub 20min! Fingers crossed and I’ll let you know. The plan was so well explained and looked solid. Cheers!
Thanks for the feedback Emma,
It has been a difficult year for many to keep motivated to train, you seem to run to a high standard and hopefully you’ll run that sub-20 again.
Keep in mind the importance of rest, especially after a block of hard training.
Also look at the whole ‘you’. Where can you make some gains, however snmall? Not just the obvious running training, but strength, form, nutrition, sleep, and importantly mental strength.
Good luck, look forward to reading that you’ve cracked it again.
Graham
Hi, I am transitioning from half marathon to 5k. My fastest time is 1:38:25. So when I use the pace calculator, am I supposed to run these paces to achieve sub 20 or is this trying to tell me what my best possible outcome would be given my history?
Hi Greg,
Your 1:38:25 half marathon time puts you just under 21 mins for 5k. So, depending on what your current training is like, with some sharpening you’ll be knocking on the door of 20 mins.
As for actual training paces, run them according to current fitness, using your HM time. See how the speed sessions feel, if they are comparatively easy then speed them up a little and gradually work towards that sub 20 goal pace.
In week 6 there is a target pace session (the 6×800), ideally you’ll want to be nailing those 800s at 3:12 or thereabouts. It’s a tough session with only 60-second recoveries and very nearly race distance (4.8k).
Good luck.
Thanks for the reply! Can’t wait to get started.
Can’t thank you enough. Such a precise, and remarkably customized training plan. I did the 8 weeks, felt a tweak in the calf in week 6 so had to skip a couple of runs, but was able to do it in 19:40! Felt good to achieve a goal, and have some guidance during this covid mess.
That’s great to read Greg, thanks.
Very sensible to take a step back after a niggle like that and useful for others to see that missing a couple of sessions does not have to harm your chances of success.
Congratulations on a fabulous result.
Graham
Hey my current 5k pb is 21 minutes and my 2 mile pb is around 12:50 on road with some elevation and mud do you think i could bring my pb down from 21 mins to 19 mins with this 8 week plan following it religiously? My target pace for 5k per mile is 6:00 to 6:10 which is the pace i would be using for the specific paced workouts. Im 14 years old and have pushed my body to a max heart rate of 200-210 BPM several times.
Natanel,
How much you can improve in 8 weeks depends on how much potential you have and what your current training looks like. Your 12:50 2-mile time certainly puts you in the ball-park for sub 20, especially as the conditions don’t sound optimal. It’s probably worth comparing your current training with this plan and see where you can make some adaptations. Six mins per mile is 18:38 5k pace, so if you can handle those 5k pace sessions at that speed you’ll be well on your way. However, do not neglect the rest and recovery, you need to allow your body to rebuild.
Your heartrate has little relevance in this case because that will be individual to you. It’s interesting and worthwhile to monitor it and get a feel for how it relates to your perceived effort.
Good luck.
Im going to give this plan a go. Current PB set a few weeks back is 20:22. 31 year old female. Right now it doesn’t seem possible to ever creep below 20 as ive not long surpassed sub 21. Are the recoveries meant to be jogged or walked or are they complete standstill get your breath back recovery?
Anna,
Five seconds per km is certainly an achievable improvement over 8 weeks. Of course it depends on the type of training you already do. So look for gaps in your development. At this level it’s about small gains here and there adding up, e. g. strength, form, mental reserves, etc.
Don’t neglect your recovery and some down time if you are coming off a demanding block of training.
As for recoveries during interval sessions. I’d never advise standstill, a few seconds walk is fine if needed (unless otherwise stated), then transitioning to jog and then a gradual speeding up into rep pace. Ideally, you’ll be jogging the recoveries.
Good luck and keep us posted with how you get on.
Graham
Thank you!
I’m 36 years old, was struggling to break 20 mins.
Spent 18 months, followed 6 of the 8 weeks of this plan and finally broke the 20 mins this morning.
Setting a new PB of 19:28.
Wow, that is great news, very well done and thanks for letting us know.
That’s quite a significant margin under 20 too.
Graham
Am half way through this plan, having started at 20m30s. I run a little faster on the tuesday and thursday session if I can and always sack off the monday optional for recovery. Long runs I try and get at least 300m elevation in. Sacked off the week 4 long run for a time trial. New PB of 19min25s! Thanks for the plan, loving the variety. For reference, 27 years (M). Looking forward to the gains of the last four weeks of the plan!
Thanks Samuel, it’s always nice to receive feedback like this.
That is really solid progress, keep it going!
Hi,
How do it judge an ‘easy’ run and ‘endurance’ are they the same pace? My most recent 5K time was around 23:00 – which is what i am working out all other paces from.
Thanks,
Jamie
Jamie,
The main difference between an ‘easy’ run pace and ‘endurance’ run is determined by their different purpose and focus.
An endurance run is specifically a training run, a run that is fast enough to produce a training effect, but not so fast it needlessly creates unnecessary fatigue. In your case, this will be around 9.40-9.50 per mile. That might sound too easy, but it doesn’t need to be any quicker.
An easy run is very much governed by how you feel. It should feel easy, and the pace will be variable depending on how you feel and how stressed your body is. It could be the same as that endurance 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.
So for your easy runs, emphasise the feeling of easy, don’t worry about pace at all.
Thanks for posting this I’m going to give it a go. At what point should I try to run the 5k and get a new personal best? Wait till the end of the plan or squeeze them in every couple of weeks?
Ant,
The plan is building towards a race (or time-trial) at the end of the 8th week.
If you race in the meantime, you’ll not recover sufficiently to run the speed workouts optimally.
Having said that, you could run a 5k time-trial in the 6th week in place of the Tuesday or Thursday speed session. This effort should be considered more of a practice or tune-up than a serious PB attempt.
Just completed this plan – taking more than 30 seconds off my previous best for a new 5K PB of 19:39. I’m so happy! Thanks for helping me get there
That’s fantastic news Kris, really well done.
It’s hard to push yourself like this outside of race conditions.
30 seconds is quite a chunk.
Thanks for letting us know.
On week six of this plan at the moment, and really enjoying it. It’s provided some great structure and focus to dull weeks in lockdown. My 5K PB set in Dec 2018 is 20:13, but I started out at more like 21:15 before commencing the programme. Excited to see if I’ll go under 20 in a couple of weeks.
I really enjoyed the detail of this plan, but do you have any tips on strategy for the ‘race’ itself? 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.
Thanks for your feedback Kris, it’s always nice to read comments like yours.
Race tips?
Confidence will play a big part, running to your potential over 5k means discomfort. So it helps if you’ve run to those levels and redefine what pain is when running. For most, it’s something to fear, to back away from. But, for those who run to their potential it is something to embrace. Because, the success cannot come without the hurt.
Intervals will train you and tell you what you can do. Those last 3 sessions are tough and if you can hit your reps at 4min/k pace then you are ready.
As you suspect, the real test in the race appears beyond half way. So use your experience and knowledge of the latter reps (the ones you have run when fatigued) to push you through the latter stages of the race.
One thing that can help is to treat the race as a set of 5 single kms, rather than a 5k whole. Run each km as planned, get through that one and then on to the next one; focus on each 1k effort at a time.
Warm-up well, but don’t do anything you don’t normally do. If you are in good shape and well warmed-up, that first km can feel easy. Don’t allow that to push your pace higher than it should be; if you over-cook the start, you’ll be burnt out before the finish. Don’t be too set on pace; if you run 4 mins/k into the wind or up a gradient, that’s too fast, so run to a consistent effort.
Good luck and let us know how you do.
PS, Note that the last Tuesday session has been recently edited.
Can you define “Easy” on Mondays and Wednesdays? I am a 52 yr. old female currently running a 21:30 5K.
Thanks.
Holly,
Easy pace should feel easy. Many runners run too fast during their easy runs, leaving them partially fatigued for the quality sessions.
In your case, if capable of a 5k in 21:30, your easy runs can be around 9mins per mile (5:35 per km).
That might feel a little too easy, but it’s fine at or around that pace.
You don’t need to be too fastidious, the important thing is that it should feel very easy.
Graham
Hi – curious how you calculate that easy pace? What would it be if 5k race pace was currently 23:00 for instance… I know it’s rough
Emile,
Easy pace is going to be between 60% and 70% max heart rate; similar to long-run pace.
As you say it is a rough guide. The important thing is that it’s not in any way hard.
When you are running, ask yourself, ‘does this feel easy’, if it doesn’t you’re going too fast.