Competitor.com Break-20:00 5K Training Plan

The 8-week Sub 20 minute 5k planned is designed for experienced runners looking to take their training and personal bests to the next level.

You should be comfortable running 30 miles per week and currently be performing workouts like tempo runs and track intervals. Your previous personal best should be at least better than the following:

5k – 20:30 10k – 43:00 HM – 1:34 Marathon – 3:20

The goal of this 5k plan is to increase your weekly mileage to 35 miles per week and implement 6 progressive 5k specific workouts designed to teach your body how to maintain goal race pace with decreasing amounts of rest. You’ll also incorporate speed development workouts to improve your top end speed and a variety of threshold workouts to continually develop your strength. By race day, you’ll be able to hone in on your target paces and finish under 20 minutes.

To watch the training videos and read the supplementary articles, click the link icon in the upper right corner of the day's workout.

Plan written by Jeff Gaudette

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