Sub 20 Minute 5K Training Plan – (12 Week w/PDF)

This 5K training plan is designed for runners who are looking to finish at a time under 20 minutes. It's designed for runners who are finishing 5K's under 23-21 minutes already but need a little extra structure and guidance to get to the next level.

This is a 12-week training plan that offers interval training days, hill repeats, fartleks, short runs, and longer runs to help you build stamina. This training plan was developed to help you hit a target time goal.

We will waste little time getting into a solid 2-week training cycle so you can feel prepared to handle the hot pace you’re trying to run in your 5k race.

Note: Make sure to take the recovery days seriously, as they are the times that allow your body to recover and adapt from the harder workout days. 

Sub 20 Minute 5K Training Plan (Break 20 Min!)

SUB 20 MINUTE 5K TRAINING PLAN - WEEK BY WEEK

WEEK 1

WEEK 1:

Week One Comments:

This week you will be hitting the ground “running”. Focus on setting a tone for the weeks to come, try to keep it fun. Take the easy day VERY easy this week to ease into training. Be careful not to over-do it on the easy run on Thursday, as you will feel sluggish during the Interval runs on Friday.

The warm-up and cool-down miles are very important to get your body going and to stabilize your heart rate when cooling down. This gives your body a natural decrease in heart rate as you finish your run.

Be sure to REST on the rest days, which means do not go out for a stroll. Cross-training or bike riding is a perfect substitute.

Strides are to be done after your easy runs when they are prescribed, they should be 10-15 seconds and about 85-90% of your max speed (which you should run by feel). Strides will help enhance your running form and prepare your legs for the workouts ahead.

The interval runs work best to run fast for the 200 or 1/8, once you hit the specific distance STOP to catch your breath and then go at it again. How long should you stop to catch your breath? However long it took you to run the 200 or 1/8 mile. So if it took you forty seconds or one minute to run the 1/8 interval, you rest for forty seconds or one minute and then go continue to the next interval run.

Don't be surprised, normally the first interval run will be your fastest and then the time will go down each time.

When you get fitter later into the training plan, you may see your workout paces even out...or you might even start getting faster at the end of your interval workouts. Be patient. 

WEEK 2

WEEK 2:

Week Two Comments:

Week two features a hill repeats workout, this is a great way to strengthen your legs and lungs by fighting gravity. Take the warm-up and cool-down seriously, as it gets your body ready to go and then allows your heart rate to get back to a normal pace.

The fartlek run on Friday is going to get your legs used to shift between faster and slower paces, so try to run fast for the “on” portion, and then jog or slow your pace to recover on the “off” portion.

On Sunday the mileage has increased to six miles, which helps build endurance for your body and legs. 

Might even be considered your first Long Run! Not only are you training your breathing and legs for hard running via the intervals but you are also training to increase the endurance. 

This will prove monumental during the race. Take the long run as you see fit, if you are tired then go easy, but if you feel good then feel free to pick up the pace in the last mile or two. 

WEEK 3

WEEK 3:

Week Three Comments:

The interval run has increased to now ten (as opposed to eight in week one).

Remember the rule about resting after each interval run. Take a break to catch your breath for however long it took you to run that interval. This interval running will be hard on your legs so you have a few rest and easy run days in to make sure you get solid miles in.

The tempo run will be a great opportunity to build some great “high end” endurance as well. You will want to feel comfortably uncomfortable during this session, you should be breathing hard, but still have enough air to utter a short sentence like: “I feel alright”.

Don’t be afraid to ease into the fast pace for the first 5 minutes, and then try to progress to a faster pace.

WEEK 4

WEEK 4:

Week Four Comments:

When you finish this week, you will be a whole month into this training plan,  you are increasing your strength, improving your speed endurance, and piling up some solid miles. We have now settled into a good 2-week cycle, this week offers another hill repeats workout and fartlek workout.

Once again for the fartlek run on Friday, remember to shift between faster and slower paces, so try to run fast for the “on '' portion, and then jog to recover on the “off” portion.

Keep stacking good weeks on top of each other, it’s natural to start feeling some aches and pains as you progress in your training, make sure to stretch, eat healthily, and sleep well at night for ample recovery and adaptation. 

For the Sunday long run the same principle applies as last week, easy if you are tired, pick up the pace if it feels good. Above all else, be patient. 

WEEK 5

WEEK 5:

Week Five Comments:

This week will not increase your total miles, but we will focus on three quality sessions. This week’s interval run is now 6 x 400 meters (¼ mile), so each interval is double the length of the intervals you have been doing, but you will get more rest.

You may be feeling sluggish after this workout, so you have a couple more rest days. The tempo run will also be longer in total time, but it is broken into two parts, take 2-3 minutes between the repetitions so you can recover.

Take Sunday’s eight-mile long-run easy, as it's a lot of miles to run after a hard day on Friday so be cautious and don't overdo it.

Take your rest days seriously. The hard sessions are what break you down, but the rest days offer time for your body to adapt. 

WEEK 6

WEEK 6:

Week Six Comments:

This week provides more hill repeats and another fartlek. We are continuing to build well-rounded strength, power, and speed by working through a range of gears, paces, and distances. Each new week is stacking a new layer of fitness onto the last.

Try to pick up the intensity of the workouts this week, as you are definitely gaining fitness. The nine-mile run on Sunday stretches out your legs and pushes your endurance a little bit.

Next week will bring on your most intense interval session yet, so make sure to take recovery seriously this week. 

WEEK 7

WEEK 7:

Week Seven Comments:

Think of this week as putting a cherry on top of the fitness you have built over the last six weeks. You will have an intense interval run of 5x 600 meters (⅜ mile), so don’t be afraid to go for it here if you are feeling fit, but do not force anything.

The volume and density of this session are longer than your past interval runs, but consider it as another piece to the puzzle to run your 5k PR next month. 

The key is to recover on your rest and easy days to realize the benefits of all your workouts.

You have another tempo run this week for your second workout, this will keep making you stronger, do not force anything, but if you feel good on the second 15-minute repetition do not be afraid to pick it up past your comfort zone in the final 10 minutes.

WEEK 8

WEEK 8:

Week Eight Comments:

You are heading into the final month of your training program, and this is when you begin to reap the benefits of your hard work from the past few weeks. We are back with another interval session, but it includes two distances.

Run the 200-meter repetitions first, take 2-3 minutes rest to recover, then jump into the 400-meter repetitions.

The last couple of 200-meter repetitions should feel fast, but it will add a little extra speed to your legs before hopping into the 400-meter repetitions, which will give you more strength. 

Needless to say, take recovery seriously after this workout. 

The tempo run this week has less total time, but it will be in one set of 25 minutes. You might feel good about easing into the tempo run for the first 5 minutes, but also if you feel good then don’t be afraid to work the entire time.

The Sunday long run is 9 miles, if you are tired from the workouts then don’t be afraid to just take it easy. 

WEEK 9

WEEK 9: 

Week Nine Comments:

This week provides more hill repeats and another fartlek. You may be aching and tired right now, or you may be feeling fresh as a daisy.

Both are natural responses depending on how well you are recovering. You are continuing to build well-rounded strength, power, and speed by working through a range of gears, paces, and distances. Each new week is stacking a new layer of fitness onto the last. 

Try to keep picking up the intensity of the workouts this week, as you are definitely gaining fitness. 

The 10-mile long run on Sunday will get you into some double-digit mileage. Be easy on your body before, during, and after this one.

WEEK 10

WEEK 10: 

Week Ten Comments:

We are adding another day of easy running to your week, which will have your total weekly volume go up. We are backing off the total volume a little bit with this interval session, but that means it can be a little faster than others if you are feeling good.

The tempo run goes up to 30 minutes, this is a bit of a key session, as it will be a key to getting your endurance up to hold the hot 5k pace. Try to run about your 5k pace + 50 seconds.

As always, take your recovery days seriously to get the maximum effect out of the workouts. 

WEEK 11

WEEK 11: 

Week Eleven Comments:

We are getting closer to race time, so we are backing off of the total weekly volume slightly so you can focus on the workouts and take your recovery seriously.

This week provides more hill repeats and another fartlek. 

Start getting a little excited about your race, but also stay very calm and don’t change up your routine at all in these last two weeks, as your body likes to keep a rhythm of stress and adaptation to come out at its best.

You have done some great work, so don’t overthink your fitness, just keep showing up and then recovering well afterward and the rest will take care of itself.

WEEK 12

WEEK 12: 

Week Twelve Comments:

It’s race week! All the training and preparing comes down to Sunday.

During the week, don't push yourself too hard on the interval day, but still, make sure to get the work in. It will keep your body in a rhythm and your legs will be good to go on race day.

However, do not worry about feeling “fresh” on race day, as your body is prepared to perform well no matter how you feel. 

On Race Day, stick to your normal pre-race routine and don't let the adrenaline of the race get you out of your comfort zone especially at the beginning of the race.

Try to get to your goal race pace within the first mile of the race. If you can do that and hold it, you have a really good chance of reaching your goal.

Once you get to the last 1/2 mile or 1/4 mile, run very hard to the finish line.

That time will be made up for the time it took you to get to your race pace.

Got a question about the training plan? Send me an email and I will respond as quick as possible = trainfora5k@gmail.com. 

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