5K Sub-20 Plan

5K Sub-20 Plan

$16.99
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5K Sub-20 Plan
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  • 5K Sub-20 Plan
  • 5K Sub-20 Plan
  • 5K Sub-20 Plan
  • 5K Sub-20 Plan
  • 5K Sub-20 Plan
  • 5K Sub-20 Plan
  • 5K Sub-20 Plan
  • 5K Sub-20 Plan
5K Sub-20 Plan

5K Sub-20 Plan

$16.99
  • 12-Week 5K Sub-20 Plan (PDF, Printable)

  • Structured Phases

  • Weekly Coach’s Notes

  • Target Workouts

  • Warm-up, Cool-down & Running Drills (RD)

  • Precise Pace Chart (km/mi)

  • Load Indicators (Low / Medium / High)

  • Glossary of Training Terms

  • Bonus Resources
About this plan

This is an advanced-level plan created for runners who are already training consistently and want to achieve the bold goal of finishing 5K in under 20 minutes (4:00/km or 6:26/mi).

Across 12 weeks, you’ll progress from sharpening 200m reps to sustained 1000m intervals at race pace. Recovery weeks and tapering are built in, so you hit the start line fresh, confident, and ready.
Details / Who is this for?
  • Duration: 12 weeks
  • Weekly Training Volume: ~34–48 km (21–30 miles)
  • Level: Advanced
  • Goal: Run 5K in 19:59 or faster

Best Suited For:

Runners who can already run 5K comfortably and want a big PR. Competitive recreational athletes seeking sub-20. Experienced runners who enjoy structured intervals, tempos, and long runs.

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