Sub-20 5K
DashboardScheduleProgressPlan
DashboardScheduleProgressPlan

27-Week Training Plan

March 2026 — September 2026. Currently on Week 18.

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
W9April
2/3
6×800m VO2 Max IntervalsEasy Run9km Moderate
W9
April
6×800m VO2 Max IntervalsEasy Run9km Moderate
2/3
W10May
3/3
20 min Tempo RunEasy Run9–10km Long Run
W10
May
20 min Tempo RunEasy Run9–10km Long Run
3/3
W11May
~21:303/3
6×800m VO2 Max IntervalsEasy RunParkrun Time Trial
W11
May
6×800m VO2 Max IntervalsEasy RunParkrun Time Trial
~21:30Logged
W12May
3/3
25 min Tempo RunEasy Run10km Moderate
W12
May
25 min Tempo RunEasy Run10km Moderate
3/3
W13May
3/3
6×800m VO2 Max IntervalsEasy Run10km Moderate
W13
May
6×800m VO2 Max IntervalsEasy Run10km Moderate
3/3
W14June
2/3
25 min Tempo RunEasy Run10km Moderate
W14
June
25 min Tempo RunEasy Run10km Moderate
2/3
W15June
3/3
6×800m VO2 Max IntervalsEasy Run10–11km Long Run
W15
June
6×800m VO2 Max IntervalsEasy Run10–11km Long Run
3/3
W16June
Sub 21:152/3
25 min Tempo RunEasy RunParkrun Time Trial
W16
June
25 min Tempo RunEasy RunParkrun Time Trial
Sub 21:15Logged
Phase 3: Sharpen
W17June
1/3
8×400m Race Pace RepsEasy Run14km Long Run
W17
June
8×400m Race Pace RepsEasy Run14km Long Run
1/3
W18JuneNow
2×15 min ThresholdEasy Run16km Long Run (last 4km @ 4:30)
W18
June
2×15 min ThresholdEasy Run16km Long Run (last 4km @ 4:30)
Current
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 Run16km Long Run (last 5km @ 4:30)
W20
July
2×15 min ThresholdEasy Run16km Long Run (last 5km @ 4:30)
W21July
8×400m Race Pace RepsEasy Run18km Long Run (last 6km @ 4:30)
W21
July
8×400m Race Pace RepsEasy Run18km Long Run (last 6km @ 4:30)
W22July
30 min Tempo RunEasy Run17km Long Run
W22
July
30 min Tempo RunEasy Run17km Long Run
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 Run19km Long Run (last 6km @ 4:30)
W24
August
30 min Tempo RunEasy Run19km Long Run (last 6km @ 4:30)
Phase 4: Peak & Taper
W25August
4×800m VO2 Max IntervalsEasy Run15km Long Run
W25
August
4×800m VO2 Max IntervalsEasy Run15km Long Run
W26August
4×400m Race Pace RepsEasy Run10km Long Run
W26
August
4×400m Race Pace RepsEasy Run10km Long Run
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
W28September
2×10 min ThresholdEasy Run17km Long Run
W28
September
2×10 min ThresholdEasy Run17km Long Run
W29September
Hold 4:30/km × 10km
20 min TempoEasy Run20km Long Run (last 10km @ 4:30)
W29
September
20 min TempoEasy Run20km Long Run (last 10km @ 4:30)
Hold 4:30/km × 10km
W30September
6km @ Goal Pace (4:30)Easy Run14km Long Run
W30
September
6km @ Goal Pace (4:30)Easy Run14km Long Run
W31September
1:35:00
3×1km @ Goal Pace (4:30)Easy RunTARGET RACE: Half Marathon (1:35)Pre-race Shakeout 3–4km
W31
September
3×1km @ Goal Pace (4:30)Easy RunTARGET RACE: Half Marathon (1:35)Pre-race Shakeout 3–4km
1:35:00