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Training plan

5k sub 20min

Training plan

5k sub 20min

Week 1

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 10min 10x400m
Pace: 3.50min/km
Rest: 45sec
Cool-down Run: 10min

Wednesday

Tuesday

Tuesday

Easy Running

45min
Pace: 5.00 - 5.30min/km

Thursday

On Run Club

6-7km
Pace: 6.30min/km

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Spicy Saturday

Warm-up Run: 10min
5-6x1k
Pace: 4.10min/km
Rest: 1min
Cool-down Run: 10min

Sunday

CNDO Run Club

in total 10km-12km

Week 2

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 10min 10x500m
Pace: 3.50 - 3.55 min/km
Rest: 1min
Cool-down Run: 10min

Wednesday

Tuesday

Tuesday

Easy Running

45min
Pace: 5.00 - 5.30min/km

Thursday

On Run Club

6-7km
Pace: 6.30min/km
incl. Drils + Strides

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Spicy Saturday

Warm-up Run: 10min 4x1,6k
Pace: 4.10min/km
Rest: 90sec
Set Break: 3min
5x200m fast
Rest: 200m jog

Cool-down Run: 10min

Sunday

CNDO Run Club

in total 10km-12km

Week 3

Monday

Rest day

Tuesday

Tempo Tuesday

5x800m
Pace: 3.50min/km
Rest: 60sec
+
4x200m fast
Rest: 1min
Cool-down
Run: 10min

Wednesday

Tuesday

Tuesday

Cross Training

90min Bike or Pilates, Yoga etc.

Thursday

On Run Club

6-7km
Pace: 6.30min/km

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Spicy Saturday

Warm-up Run: 10min
3-4x(600+500+400+300) Pace: 3.50, 3:45, 3:40, 3:30)
Rest: 90sec between each rep

Cool-down Run: 10min

Sunday

CNDO Run Club

in total 12km-15km

Week 4

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 10min
6x1k
Pace: 3.55min/km
Rest: 60sec
Cool-down Run: 10min

Wednesday

Tuesday

Tuesday

Easy Running

45min
Pace: 5.00 - 5.30min/km

Thursday

On Run Club

6-7km
Pace: 6.30min/km
incl. Drills + Strides

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Spicy Saturday

Warm-up Run: 10min 10x400m
Pace: 3.40min/km
Rest: 60sec
Set Break: 3min 5x200m fast
Rest: 200m jog

Cool-down Run: 10min

Sunday

CNDO Run Club

in total 12km-15km

Week 5

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 10min
3x2k
Pace: 3.50-55min/km Rest: 2min
Set Break: 3min 5x200m fast
Rest: 60sec
Cool-down Run: 10min

Wednesday

Tuesday

Tuesday

Easy Running

45min
Pace: 5.00 - 5.30min/km

Thursday

On Run Club

6-7km
Pace: 6.30min/km

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Spicy Saturday

Warm-up Run: 10min 12x300m
Pace: 3.30min/km
Rest: 75sec

Cool-down Run: 10min

Sunday

CNDO Run Club

in total 12km-15km

Week 6

Monday

Rest day

Tuesday

Easy Running

30min
Pace: 5.00 - 5.30min/km

Wednesday

Tuesday

Tuesday

Wild Wednesday

Warm-up Run: 10min 12x200m
Pace: fast
Rest: 90sec
Cool-down Run: 10min

Thursday

On Run Club

6-7km
Pace: 6.30min/km
incl. Drills + Strides

Friday

Rest day

Saturday

Activation

20min Jog plus Drills + Strides
(what you have learned at the On Run Club)

Sunday

5k race
sub 20 min

Copyright © 2024 CNDO GmbH. All rights reserved.

Copyright © 2024 CNDO GmbH.
All rights reserved.