Training plan for 5 km under 20 min

Running a 5K in under 20 minutes is a major milestone for many runners. However, achieving this goal is not only a physical challenge , but also a test of your mental toughness as you are tasked with maintaining an average pace of less than 4 minutes per kilometer .

A successful attempt to run a 5K in under 20 minutes requires more than just aerobic fitness. The key is a combination of aerobic and anaerobic training , with an emphasis on strategy for the final attempt . You will most likely need to run faster than your lactate (anaerobic) threshold , which means that such intense physical activity will cause excessive lactic acid to build up in your muscles , which can cause muscle soreness if it builds up .

The training will consist of training units that you are probably already familiar with . The basis for any longer time trial, including 5K, is a weekly long run . In addition, it is necessary to include track intervals , tempo runs , light recovery runs and strength training , although in this article we will focus primarily on the running component.

Training composition and training units

Our long run is scheduled for Sunday , which is usually the most comfortable for most runners, but you can choose a different day , as long as you keep the order of the workouts . The length of the run should be at least 15 , ideally 20 kilometers. Monday will be a day for regeneration, but you can also include strength training. Tuesday is reserved for speed interval training, Wednesday for easy running, Thursday for tempo running, Friday for rest and Saturday again for easy running.

The total preparation should take 8 weeks, and before you start, you should be able to run 15 kilometers at a pace of 5:20 min/km , 400 meters at a pace of 3:30 min/km , and 1 kilometer at a pace of 3:50 min/km .

It is important to think about the strategy of the final attempt itself, whether you want to run in a race or just compete with yourself . Simply maintaining a pace of 3:55 per kilometer may not be enough . It could happen that after 3 or 4 kilometers you will no longer be able to maintain the pace . It is more effective to start the first 2 to 3 kilometers with a pace of around 4:01 or 4:05 minutes per kilometer, and only then accelerate .

Training schedule for 5 km under 20 minutes

For full clarity, I will also write explanations for Tuesday's interval training and Thursday's tempo run .

Tuesdays start with a 2 km warm-up at a leisurely pace with a smooth transition into a 400 m interval . Rest between intervals at a leisurely pace for the prescribed time with a smooth transition into the next interval. The jog at the end is at a leisurely pace.

Thursdays start with a 2km warm-up at a leisurely pace followed by a 1km or 2km continuous run . After completing the tempo distance, smoothly transition to a jog at a lower pace for the specified time. After the time is up, transition back to a higher pace. The jog at the end is again at a leisurely pace as at the beginning. Do not stop during Thursday workouts.

Diet, hydration and regeneration

It is important to remember that you will start to “feel” any continuous training after a few weeks. Some people will benefit more from the training, while others will benefit less. However, in order to be able to progress in your training and maintain the prescribed pace, times and distances, your body needs to have enough energy and start regenerating after training .

Therefore, make sure you have sufficient carbohydrate and protein intake . Depending on your diet, try to keep your carbohydrate intake at least 5 g/kg. body weight per day and see if you are tired during training . If so, increase your carbohydrate intake. For protein, stick to the standard 1.3 - 1.6 g / kg body weight per day.

If you know that you do not get that much protein from your regular diet , I recommend trying hyve clear whey isolate . It is a protein with a natural composition that does not have a typical milky taste , is very quickly and easily digested and is wonderfully refreshing after training with its fruity taste (lemon-pineapple or lime). We have developed this protein specifically for runners and cyclists to receive protein after training. For those who prefer classic milk protein, we offer hyve wpc 80. It is a protein without artificial sweeteners and thickeners with perfect digestibility and nutritional properties .

Don't forget to replenish the 4 essential minerals that you will lose in large quantities through sweat - these are Sodium , Magnesium , Potassium and Calcium . I recommend reading the article about what electrolytes are and what their function is .

Feel free to join our hyve running club on Strava, where I'll be happy to answer any questions. Alternatively, contact me on Instagram .