6.png
6.png

Sub-20 5K Plan

$9.90

Plan Details / Who It’s For

  • Duration: 14 weeks

  • Distances shown in both miles and kilometres

  • Instant download — yours to keep forever

  • Goal finish time: 18:30 – 20 mins

  • Starting mileage: ≈ 40 km / 24.9 mi

  • Peak mileage: ≈ 78 km / 48.5 mi

  • Weekly structure: 5 - 6 runs per week

  • Includes: Pace chart, training plan, plan summary, and guidance on how to read sessions

Plan Details / Who It’s For

  • Duration: 14 weeks

  • Distances shown in both miles and kilometres

  • Instant download — yours to keep forever

  • Goal finish time: 18:30 – 20 mins

  • Starting mileage: ≈ 40 km / 24.9 mi

  • Peak mileage: ≈ 78 km / 48.5 mi

  • Weekly structure: 5 - 6 runs per week

  • Includes: Pace chart, training plan, plan summary, and guidance on how to read sessions

About this Plan

The Sub 20 5K Plan is designed for runners targeting a sub-20-minute 5K or looking to compete at a higher level of performance through structured, progressive training.

It’s best suited for athletes over 40 with a solid endurance base who want to sharpen their speed, power, and efficiency using a balanced, science-based approach.

The plan follows a proven structure that builds endurance, pacing control, and race execution while maintaining proper recovery to support consistent, sustainable performance gains.

Each week combines aerobic conditioning, threshold development, VO₂ max and speed intervals, and race-specific workouts to improve running economy and fatigue resistance.

How You’ll Receive It

  • Instant PDF download after purchase (view on phone, tablet, or computer)

  • Printable format.

  • Keep forever

  • After it's purchased, you will automatically receive the standard order confirmation email, followed by an email containing a link to the file.

  • The link will remain active for 24 hours.

  • If you click on an expired link, we'll send a new link to the email address used for the purchase.

Choosing the Right Plan

If you’re in between two plans, choose the one that best aligns with your current lifestyle, schedule, and level of commitment.

Look closely at the number of training days each week and the weekly mileage to select the plan that you can realistically manage while maintaining consistency.

At the same time, don’t be afraid to choose the plan that challenges you slightly, especially if you’ve completed a marathon before and want to progress beyond your previous performance.

** If you’re already running a higher weekly mileage than the plan’s starting point, you can safely add those extra miles as easy or recovery runs on any of the easy days of the week.