18 - 20 Minute 5K Program

This plan is designed for experienced runners with the goal of achieving a 5K time between 18 and 20 minutes.

This plan includes a breakdown of four weekly runs: tempo, intervals, easy, and long runs, complemented by strength and mobility sessions.

Each week of training is broken down in a one page view, offering a visually clear weekly structure to follow. The plan also includes pace charts and a clear dynamic warm up routine to ensure you are adequately warmed up to begin each session.