Key takeaways
Sub 20 5k pace is 4:00 per km, 6:26 per mile or 96 seconds per 400 m lap, and the VDOT model puts it at a VDOT of about 50
The plan has one VO2max interval session, one threshold session and a long run each week, with everything else easy
Race it close to even, through 1 mile in about 6:23 to 6:26, holding back slightly in the middle and kicking over the last 400 m
Running 5 km in under 20 minutes is the point where many club runners feel they have become "proper" runners. It means 4:00 per km, 6:26 per mile, or 96 seconds a lap on a track, held for 12 and a half laps. This sub 20 5k training plan is for runners currently around 20:30 to 22:00 who run at least four days a week. For the VO2max a sub 20 needs and the full table of equivalent race times, see the sub 20 5k goal page. This article is the plan.
The physiology below is well supported, but the 8-week structure is coaching practice. No study has tested this particular plan, so adapt it to how your body responds.
What a sub 20 5k takes
Joyner and Coyle point out that elite runners race 5 km close to VO2max, so the 5k is mostly a test of aerobic power plus economy. In the Daniels and Gilbert VDOT model behind our VO2max running calculator, 20:00 corresponds to a VDOT of about 50, equivalent to a 41:28 10k. For comparison, 21:00 is about 47 and 22:00 about 44.5. These are model estimates, but they give a sense of scale: going from 21 to 20 minutes is roughly three VDOT points, which is a realistic 8 to 12 week target for a consistent runner. From 24 minutes (about 40) it is a longer project.
The key session is VO2max intervals. In Helgerud's 2007 trial, 4 × 4 minutes at 90–95% of max heart rate three times a week for 8 weeks raised VO2max by 7.2%, while the same work at lactate threshold or at 70% of max heart rate did not raise it significantly (Norwegian 4×4).
Sub 20 5k training paces
Model estimates for a runner at sub 20 fitness. If you are slower now, start with paces from your current 5k in the calculator and move them down after a time trial. Check effort with the heart rate zone calculator.
| Pace | Per km | Per mile | Per 400 m | Used for |
|---|---|---|---|---|
| Easy | 5:08–5:39 | 8:16–9:06 | n/a | Most runs, long run |
| Threshold | 4:16 | 6:52 | 1:42 | Tempo runs, cruise intervals |
| 5k race (goal) | 4:00 | 6:26 | 1:36 | Race-pace reps |
| Interval (VO2max) | 3:57 | 6:21 | 1:35 | 800 m to 1200 m reps |
| Repetition | 3:42 | 5:57 | 1:29 | 200 m reps (44 s), speed |
Sub 20 5k training plan: 8 weeks
Four to six runs a week. Every quality session starts with 15 minutes easy plus four strides and ends with 10 minutes easy. Recovery between reps is a jog.
| Week | Interval day | Threshold day | Long run | Other days |
|---|---|---|---|---|
| 1 | 6 × 800 m at interval pace, 2 min jog | 20 min threshold | 60 min | 2–3 × 40 min easy |
| 2 | 5 × 1000 m at interval pace, 2.5 min jog | 3 × 8 min threshold, 2 min jog | 65 min | 2–3 × 40 min easy + strides |
| 3 | 4 × 4 min at 90–95% HRmax, 3 min jog | 25 min threshold | 70 min | 2–3 × 45 min easy |
| 4 (lighter) | 8 × 400 m at 5k pace (1:36), 90 s jog | none | 50 min | 2 × 35 min easy |
| 5 | 5 × 1200 m at interval pace, 3 min jog | 4 × 6 min threshold, 1 min jog | 75 min | 2–3 × 45 min easy + strides |
| 6 | 3 × 1 mile at 5k pace (6:26), 3 min jog | 8 × 200 m at rep pace, 200 m jog | 75 min | 2–3 × 45 min easy |
| 7 | 10 × 400 m at 5k pace, 60 s jog | 20 min threshold | 60 min | 2 × 40 min easy |
| 8 (race) | Tue: 4 × 400 m at 5k pace, 2 min jog | none | Race weekend | 2 × 25 min easy + strides |
Week 4 is a lighter week to absorb the first block. Week 6 and 7 sessions are race-specific: if you can run 3 × 1 mile at 6:26 with three minutes jog, or 10 × 400 m at 96 seconds with only a minute between, sub 20 is in reach. More session ideas are in VO2max workouts and hill repeats, which can replace an interval day in week 5 if you want variety.
Keep the rest easy. Seiler's analysis found successful endurance athletes do about 80% of sessions at low intensity (80/20 training). Two short strength sessions a week help economy and resilience (strength training for runners), and strides keep your speed sharp (strides). For other levels, see the general 5k training plan.
Sub 20 5k pace per mile
Most road 5ks have mile markers. Here are the checkpoints for exactly 20:00 and for a 19:50 target.
| Checkpoint | 20:00 (6:26/mi) | 19:50 (6:23/mi) |
|---|---|---|
| 1 mile | 6:26 | 6:23 |
| 2 miles | 12:52 | 12:46 |
| 3 miles | 19:19 | 19:09 |
| 3.11 miles | 20:00 | 19:50 |
Sub 20 5k plan: pacing the race
By the kilometre, 20:00 is 4:00, 8:00, 12:00 and 16:00 at each marker; for 19:50 it is 3:58, 7:56, 11:54 and 15:52. How you distribute that matters. Tucker and colleagues analysed men's 5000 m world records and found the first and final kilometres faster than the middle ones, giving an overall even pace with an end spurt. For a sub 20 attempt:
- First km at 3:55 to 3:58. A little quick is fine; a 3:45 first km is not.
- Kilometres 2 to 4 at 4:00 to 4:02. This is the hard part. Hold form and count steps if needed.
- Last km under 4:00, with a kick over the final 400 m.
On a track, think in laps: 96 seconds per 400 m, 8:00 at 2 km, 16:00 at 4 km. And if your watch disagrees with the course markers, trust the markers. How to run faster covers the longer-term levers once sub 20 is done.
Safety: this is general information, not medical advice. If you have a heart condition, chest pain, dizziness or are new to hard training, check with a doctor before starting interval sessions.
Frequently asked questions
What is a good sub 20 5k training plan?
For runners around 20:30 to 22:00, eight weeks of four to six runs a week works well. Each week has one VO2max interval session such as 5 × 1000 m at about 3:57 per km, one threshold session at about 4:16 per km, a long run of 60 to 80 minutes and easy running in between.
What is sub 20 5k pace per mile?
6:26 per mile. That puts you through 1 mile in 6:26, 2 miles in 12:52 and 3 miles in 19:19. Aim for about 6:23 per mile to leave a few seconds of margin.
What is sub 20 5k pace per km?
4:00 per km, or 96 seconds for each 400 m lap of a track. Running 3:58 per km gives 19:50 and covers GPS error on the road.
How long does a sub 20 5k plan take?
If you already run about 21 minutes, an 8-week block is often enough. From 23 or 24 minutes, expect several months of consistent training, because the VDOT model puts a 24-minute 5k about 10 points below a 20-minute one.
Sources
- Joyner MJ, Coyle EF. Endurance exercise performance: the physiology of champions. J Physiol, 2008. PubMed
- Helgerud J, Høydal K, Wang E, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc, 2007. PubMed
- Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform, 2010. PubMed
- Tucker R, Lambert MI, Noakes TD. An analysis of pacing strategies during men's world-record performances in track athletics. Int J Sports Physiol Perform, 2006. PubMed
- Daniels J. Daniels' Running Formula. Human Kinetics (VDOT model used for the pace tables; the 8-week plan is coaching practice, not a tested protocol).