MarathonPlan

Plans / 5K

Sub-20 minute 5K training plan

Built from a 21:30 5K. Under 20 minutes means 4:00 per km (6:26 per mile), so the plan adds interval and repetition work at paces taken from your result. The plan runs 8 weeks at 4 runs a week. Weekly distance goes from 22 km (13.7 mi) to a peak week of 37 km (23 mi), and the longest run is 10 km (6.2 mi). Every workout is listed below with its pace, and none of it is blurred or locked.

Distances and paces in

8-week 5K plan

VDOT
45.8
Predicted finish
21:30
21:04–21:56
Peak week
37 km23 mi
Longest run
10 km6.2 mi

Weekly distance, week by week

Base Build Peak Taper

Your pace zones

ZonePace rangeUsed for
Easy5:15/km8:27/mi – 5:45/km9:15/miMost of your running; conversational
Marathon4:39/km7:29/mi – 4:56/km7:56/miLong-run finishes and race-pace practice
Threshold4:29/km7:13/mi – 4:39/km7:29/miComfortably hard; tempo and cruise intervals
Interval4:07/km6:38/mi – 4:16/km6:52/miHard repeats of 3–5 minutes
Repetition3:52/km6:13/mi – 4:01/km6:28/miShort fast reps with full recovery

Week by week

Week 1

base · 26 km16.2 mi · long run 8 km5 mi

DayWorkoutDistanceDetails
TueEasy run + strides6 km3.7 mi4.4 km easy · 6 × 20 s repetition pace @ 3:58/km (1 min easy between)2.7 mi easy · 6 × 20 s repetition pace @ 6:23/mi (1 min easy between)
ThuThreshold run6.5 km4 mi1060 m warm-up easy · 20 min threshold @ 4:34/km · 1060 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 7:21/mi · 0.7 mi cool-down easy
FriEasy run5.5 km3.4 mi5.5 km easy3.4 mi easy
SunLong run8 km5 mi8 km easy5 mi easy

Week 2

base · 28 km17.4 mi · long run 8.5 km5.3 mi

DayWorkoutDistanceDetails
TueEasy run + strides6.5 km4 mi4.9 km easy · 6 × 20 s repetition pace @ 3:58/km (1 min easy between)3 mi easy · 6 × 20 s repetition pace @ 6:23/mi (1 min easy between)
ThuThreshold run6.5 km4 mi1060 m warm-up easy · 20 min threshold @ 4:34/km · 1060 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 7:21/mi · 0.7 mi cool-down easy
FriEasy run6.5 km4 mi6.5 km easy4 mi easy
SunLong run8.5 km5.3 mi8.5 km easy5.3 mi easy

Week 3

base · 31 km19.3 mi · long run 9.5 km5.9 mi

DayWorkoutDistanceDetails
TueEasy run + strides7 km4.3 mi5.4 km easy · 6 × 20 s repetition pace @ 3:58/km (1 min easy between)3.4 mi easy · 6 × 20 s repetition pace @ 6:23/mi (1 min easy between)
ThuThreshold run7 km4.3 mi1310 m warm-up easy · 20 min threshold @ 4:34/km · 1310 m cool-down easy0.8 mi warm-up easy · 20 min threshold @ 7:21/mi · 0.8 mi cool-down easy
FriEasy run7.5 km4.7 mi7.5 km easy4.7 mi easy
SunLong run9.5 km5.9 mi9.5 km easy5.9 mi easy

Week 4

build · cutback · 24.5 km15.2 mi · long run 5.5 km3.4 mi

DayWorkoutDistanceDetails
TueRepetitions6.5 km4 mi1650 m warm-up easy · 8 × 200 m repetition pace @ 3:58/km (0 s easy between) · 8 × 200 m recovery easy · 1650 m cool-down easy1 mi warm-up easy · 8 × 0.1 mi repetition pace @ 6:23/mi (0 s easy between) · 8 × 0.1 mi recovery easy · 1 mi cool-down easy
ThuIntervals9 km5.6 mi1091 m warm-up easy · 5 × 1 km interval pace @ 4:11/km (2 min easy between) · 1091 m cool-down easy0.7 mi warm-up easy · 5 × 0.6 mi interval pace @ 6:44/mi (2 min easy between) · 0.7 mi cool-down easy
FriEasy run3.5 km2.2 mi3.5 km easy2.2 mi easy
SunLong run5.5 km3.4 mi5.5 km easy3.4 mi easy

Week 5

build · 33.5 km20.8 mi · long run 10 km6.2 mi

DayWorkoutDistanceDetails
TueRepetitions8 km5 mi2400 m warm-up easy · 8 × 200 m repetition pace @ 3:58/km (0 s easy between) · 8 × 200 m recovery easy · 2400 m cool-down easy1.5 mi warm-up easy · 8 × 0.1 mi repetition pace @ 6:23/mi (0 s easy between) · 8 × 0.1 mi recovery easy · 1.5 mi cool-down easy
ThuIntervals10.5 km6.5 mi1159 m warm-up easy · 6 × 1 km interval pace @ 4:11/km (2 min easy between) · 1159 m cool-down easy0.7 mi warm-up easy · 6 × 0.6 mi interval pace @ 6:44/mi (2 min easy between) · 0.7 mi cool-down easy
FriEasy run5 km3.1 mi5 km easy3.1 mi easy
SunLong run10 km6.2 mi10 km easy6.2 mi easy

Week 6

peak · 37 km23 mi · long run 10 km6.2 mi

DayWorkoutDistanceDetails
TueRepetitions9 km5.6 mi2500 m warm-up easy · 10 × 200 m repetition pace @ 3:58/km (0 s easy between) · 10 × 200 m recovery easy · 2500 m cool-down easy1.6 mi warm-up easy · 10 × 0.1 mi repetition pace @ 6:23/mi (0 s easy between) · 10 × 0.1 mi recovery easy · 1.6 mi cool-down easy
ThuIntervals9 km5.6 mi1282 m warm-up easy · 3 × 1600 m interval pace @ 4:11/km (3 min easy between) · 1282 m cool-down easy0.8 mi warm-up easy · 3 × 1 mi interval pace @ 6:44/mi (3 min easy between) · 0.8 mi cool-down easy
FriEasy run9 km5.6 mi9 km easy5.6 mi easy
SunLong run10 km6.2 mi10 km easy6.2 mi easy

Week 7

taper · 22 km13.7 mi · long run 5 km3.1 mi

DayWorkoutDistanceDetails
TueEasy run + strides5.5 km3.4 mi3.9 km easy · 6 × 20 s repetition pace @ 3:58/km (1 min easy between)2.4 mi easy · 6 × 20 s repetition pace @ 6:23/mi (1 min easy between)
ThuThreshold run6.5 km4 mi1060 m warm-up easy · 20 min threshold @ 4:34/km · 1060 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 7:21/mi · 0.7 mi cool-down easy
FriEasy run5 km3.1 mi5 km easy3.1 mi easy
SunLong run5 km3.1 mi5 km easy3.1 mi easy

Week 8

taper · race week · 18 km11.2 mi

DayWorkoutDistanceDetails
TueEasy run5 km3.1 mi3.7 km easy · 3 × 1 min interval pace @ 4:11/km (1 min easy between)2.3 mi easy · 3 × 1 min interval pace @ 6:44/mi (1 min easy between)
ThuShakeout5 km3.1 mi3.9 km easy · 4 × 20 s repetition pace @ 3:58/km (1 min easy between)2.4 mi easy · 4 × 20 s repetition pace @ 6:23/mi (1 min easy between)
SatShakeout3 km1.9 mi3 km easy1.9 mi easy
SunRace day5 km3.1 mi5 km interval pace @ 4:11/km3.1 mi interval pace @ 6:44/mi

Make it yours

This plan assumes a fixed fitness level. Enter your own race date and result and every pace changes.

Build my own plan

Questions

How many weeks is this 5K plan?

8 weeks counting back from race day, 4 runs a week. Week 8 is race week.

How far is the longest run?

10 km (6.2 mi), reached in the peak phase before the taper begins.

How much will I run each week?

Between 22 km (13.7 mi) and 37 km (23 mi), with a lighter week roughly every fourth week.

What pace is a sub-20 5K?

A 19:59 finish is 4:00 per km, or 6:26 per mile.

What if I miss a workout?

Don't try to make it up. The MarathonPlan app moves the next week down by 15 percent after two or more missed workouts and never adds distance to catch up. The rules are public on the methodology page.

Is the plan free?

Yes. The full plan, every week, is free on this page and in the generator. The app subscription ($4.99 a month or $39.99 a year) adds the calendar, rescheduling and the adaptive rules.

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