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4-week sub-20 5k plan
4-Week Sub-20 5K Plan
Goal pace: ~6:26/mile (4:00/km)
Weekly Structure
- 2 quality workouts (interval + tempo)
- 1 long run
- 2–3 easy runs
- 1–2 rest or cross-training days
WEEK 1 (Build Speed + Rhythm)
Workout 1 (Intervals):5 × 800m @ 6:15–6:20 pace (slightly faster than goal)Rest: 2 min jog
Workout 2 (Tempo):3 miles @ comfortably hard (~6:50–7:00 pace)
Long Run:6–8 miles easy
Extras:4 × 100m strides after 2 easy runs
WEEK 2 (Increase Volume at Pace)
Workout 1 (Intervals):6 × 800m @ goal pace (6:25–6:30)Rest: 90 sec jog
Workout 2 (Tempo Intervals):2 × 2 miles @ ~6:45 paceRest: 3 min
Long Run:7–9 miles easy
Extras:6 × 100m strides
WEEK 3 (Race-Specific Sharpening)
Workout 1 (Intervals):4 × 1 mile @ goal pace (6:25–6:30)Rest: 2–3 min
Workout 2 (Speed):10 × 400m @ ~5:50–6:00 paceRest: 60 sec
Long Run:6–8 miles easy
Extras:Short hill sprints (6 × 10 sec)
WEEK 4 (Taper + Race)
Workout 1 (Light Intervals):3 × 800m @ goal paceFull recovery
Workout 2 (Shakeout Tempo):2 miles @ ~6:45 pace
Long Run:5–6 miles easy (early in week)
Race Day:
- Mile 1: 6:30 (controlled)
- Mile 2: 6:25 (lock in)
- Mile 3: 6:15 (push)
- Final kick 🔥
Key Rules (This is what actually gets you sub-20)
- Easy runs = truly easy (8:00–9:00+ pace)
- Hit paces, don’t race workouts
- Prioritize recovery (sleep + carbs + hydration)
- If a workout feels impossible → you’re going too fast
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4-week sub-20 5k plan
