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Run a Sub-20 5K in 12 Weeks

5K Sub-20 Plan

Olympian-Designed Advanced Training Plan to Take You From 20–22 Minutes → 19:xx

If you’re stuck between 20:00–22:00 and can’t break the 4:00/km (6:26/mi) barrier, this plan gives you the exact structure used in elite training groups to push advanced runners into the 19-minute zone.

Built by Olympic marathon runner Ilya Tyapkin, this 12-week system delivers precise intensity, smart progressions, and race-focused speed so you improve without burning out.

This is the plan competitive runners use when they’re serious about results.

What’s Inside 

10-Week 5K Training Plan (PDF)
Structured Phases: Adapt → Base → Build → Sharpen → Peak → Taper
Intervals, progression runs, tempo runs, long runs
VO₂ Max Sessions (Key to Sub-20)
Warm-up, Cool-down & Technique Drills
Pace Chart (km/mi) – no guesswork — know the exact target paces for every workout.
Load Indicators: Low / Medium / High
Bonus Tools: race-day checklist, fueling guide, recovery tips, calculators
Weekly Coach’s Notes – mindset cues, pace discipline reminders, race strategy tips
Weekly Load: ~34–48 km (21–30 miles)

What You’ll Achieve

Increase VO₂ max
Improve threshold speed
Run efficiently at 4:00–4:05 min/km
Pace the first kilometer correctly
Hold speed through the final 1.5 km
Run a confident 19:xx 5K
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$16.99 USD
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5K Sub-20 Plan  × 1 $16.99
Subtotal $16.99
Total $16.99 USD

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Product Subtotal
5K Sub-20 Plan  × 1 $16.99
Subtotal $16.99
Total $16.99 USD

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