Sub-20 5K
DashboardScheduleProgressPlan
DashboardScheduleProgressPlan

27-Week Training Plan

March 2026 — September 2026. Currently on Week 9.

Phase 1: Rebuild
W1March
3/3
5×3 min Threshold IntervalsEasy Run7–8km Long Run
W1
March
5×3 min Threshold IntervalsEasy Run7–8km Long Run
3/3
W2March
3/3
5×3 min Threshold IntervalsEasy Run7–8km Long Run
W2
March
5×3 min Threshold IntervalsEasy Run7–8km Long Run
3/3
W3March
3/3
5×3 min Threshold IntervalsEasy Run8km Easy-Moderate
W3
March
5×3 min Threshold IntervalsEasy Run8km Easy-Moderate
3/3
W4March
3/3
6×3 min Threshold IntervalsEasy Run8–9km Long Run
W4
March
6×3 min Threshold IntervalsEasy Run8–9km Long Run
3/3
W5March
~22:303/3
6×3 min Threshold IntervalsEasy RunParkrun Time Trial
W5
March
6×3 min Threshold IntervalsEasy RunParkrun Time Trial
~22:30Logged
W6April
3/3
6×3 min Threshold IntervalsEasy Run8–9km Long Run
W6
April
6×3 min Threshold IntervalsEasy Run8–9km Long Run
3/3
W7April
0/3
6×3 min Threshold IntervalsEasy Run9km Moderate
W7
April
6×3 min Threshold IntervalsEasy Run9km Moderate
0/3
W8April
21:30–22:003/4
4×3 min Threshold IntervalsEasy RunParkrun Time TrialEasy Jog + Strides
W8
April
4×3 min Threshold IntervalsEasy RunParkrun Time TrialEasy Jog + Strides
21:30–22:00Logged
Phase 2: Build
W9AprilNow
6×800m VO2 Max IntervalsEasy Run9km Moderate
W9
April
6×800m VO2 Max IntervalsEasy Run9km Moderate
Current
W10May
20 min Tempo RunEasy Run9–10km Long Run
W10
May
20 min Tempo RunEasy Run9–10km Long Run
W11May
~21:30
6×800m VO2 Max IntervalsEasy RunParkrun Time Trial
W11
May
6×800m VO2 Max IntervalsEasy RunParkrun Time Trial
~21:30
W12May
25 min Tempo RunEasy Run10km Moderate
W12
May
25 min Tempo RunEasy Run10km Moderate
W13May
6×800m VO2 Max IntervalsEasy Run10km Moderate
W13
May
6×800m VO2 Max IntervalsEasy Run10km Moderate
W14June
25 min Tempo RunEasy Run10km Moderate
W14
June
25 min Tempo RunEasy Run10km Moderate
W15June
6×800m VO2 Max IntervalsEasy Run10–11km Long Run
W15
June
6×800m VO2 Max IntervalsEasy Run10–11km Long Run
W16June
Sub 21:15
25 min Tempo RunEasy RunParkrun Time Trial
W16
June
25 min Tempo RunEasy RunParkrun Time Trial
Sub 21:15
Phase 3: Sharpen
W17June
8×400m Race Pace RepsEasy Run8km Sandwich Run
W17
June
8×400m Race Pace RepsEasy Run8km Sandwich Run
W18June
2×15 min ThresholdEasy Run8–9km Long Run
W18
June
2×15 min ThresholdEasy Run8–9km Long Run
W19July
~20:45
8×400m Race Pace RepsEasy RunParkrun Time Trial
W19
July
8×400m Race Pace RepsEasy RunParkrun Time Trial
~20:45
W20July
2×15 min ThresholdEasy Run9km Sandwich Run
W20
July
2×15 min ThresholdEasy Run9km Sandwich Run
W21July
8×400m Race Pace RepsEasy Run9km Sandwich Run
W21
July
8×400m Race Pace RepsEasy Run9km Sandwich Run
W22July
30 min Tempo RunEasy Run9km Moderate
W22
July
30 min Tempo RunEasy Run9km Moderate
W23August
Sub 20:45
8×400m Race Pace RepsEasy RunParkrun Time Trial
W23
August
8×400m Race Pace RepsEasy RunParkrun Time Trial
Sub 20:45
W24August
30 min Tempo RunEasy Run8km Moderate (reduced)
W24
August
30 min Tempo RunEasy Run8km Moderate (reduced)
Phase 4: Peak & Taper
W25August
4×800m VO2 Max IntervalsEasy Run6km Easy-Moderate
W25
August
4×800m VO2 Max IntervalsEasy Run6km Easy-Moderate
W26August
4×400m Race Pace RepsEasy RunRest or Very Easy 4km
W26
August
4×400m Race Pace RepsEasy RunRest or Very Easy 4km
W27August
Sub 20:00
Light 2×400m Race PaceREST or Gentle WalkTARGET RACE: Sub-20 5K
W27
August
Light 2×400m Race PaceREST or Gentle WalkTARGET RACE: Sub-20 5K
Sub 20:00