20-minute 5K plan: 8 weeks of training

Easy run45 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target pace: 5'05"–5'35"/km. Target duration: 45 min.

Easy run45 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target pace: 5'05"–5'35"/km. Target duration: 45 min.

Easy run45 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target pace: 5'05"–5'35"/km. Target duration: 45 min.

Long run10.2 km · Zone 2

Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target pace: 4'50"–5'20"/km. Target distance: 10.2 km.

Easy run50 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target pace: 5'05"–5'35"/km. Target duration: 50 min.

Easy run50 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target pace: 5'05"–5'35"/km. Target duration: 50 min.

Easy run50 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target pace: 5'05"–5'35"/km. Target duration: 50 min.

Long run11.2 km · Zone 2

Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target pace: 4'50"–5'20"/km. Target distance: 11.2 km.

Easy run55 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target pace: 5'05"–5'35"/km. Target duration: 55 min.

Easy run55 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target pace: 5'05"–5'35"/km. Target duration: 55 min.

Easy run55 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target pace: 5'05"–5'35"/km. Target duration: 55 min.

Long run12 km · Zone 2

Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target pace: 4'50"–5'20"/km. Target distance: 12.0 km.

Easy run50 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target pace: 5'05"–5'35"/km. Target duration: 50 min.

Recovery30 min · Zone 1

Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target pace: 5'40"–6'10"/km. Target duration: 30 min.

Easy run50 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target pace: 5'05"–5'35"/km. Target duration: 50 min.

Long run9.2 km · Zone 2

Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target pace: 4'50"–5'20"/km. Target distance: 9.2 km.

Easy run80 min · Zone 2

Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target pace: 5'05"–5'35"/km. Target duration: 80 min.

Recovery45 min · Zone 1

Active recovery (zone 1). Very easy jog. An essential role between quality workouts: clearing metabolic waste and preparing for the next load. Target pace: 5'40"–6'10"/km. Target duration: 45 min.

Tempo / threshold60 min · Zone 4

Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target pace: 4'10"–4'30"/km. Target duration: 60 min. Target HR zone: 4.

Long run12 km · Zone 2

Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target pace: 4'50"–5'20"/km. Target distance: 12.0 km.

Easy run95 min · Zone 2

Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target pace: 5'05"–5'35"/km. Target duration: 95 min.

Recovery45 min · Zone 1

Active recovery (zone 1). Very easy jog. An essential role between quality workouts: clearing metabolic waste and preparing for the next load. Target pace: 5'40"–6'10"/km. Target duration: 45 min.

Tempo / threshold60 min · Zone 4

Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target pace: 4'10"–4'30"/km. Target duration: 60 min. Target HR zone: 4.

Long run12 km · Zone 2

Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target pace: 4'50"–5'20"/km. Target distance: 12.0 km.

Intervals60 min · Zone 5

VO₂max intervals — sharpening (zone 4–5). Race-specific speed work. Structure: 8 × 3 min or 5 × 5 min, 90 s recovery. The last speed block before the taper — aim for quality on every rep. Target pace: 3'35"–3'55"/km. Target duration: 60 min. Target HR zone: 5.

Recovery45 min · Zone 1

Active recovery (zone 1). A short, very easy jog. In the peak phase, quality recovery matters as much as quality workouts — don't try to do more. Target pace: 5'40"–6'10"/km. Target duration: 45 min.

Tempo / threshold65 min · Zone 4

Lactate threshold — maximum intensity (zone 4). Effort close to race pace, hard but manageable. Structure: 2 × 20 min or 1 × 35 min. Focus on even pacing: the tempo should stay steady to the end. Target pace: 4'10"–4'30"/km. Target duration: 65 min.

Long run12 km · Zone 3

Long run with race-pace blocks (zone 2–3). Include 2–3 blocks of 5–8 km at target race pace in the middle of the run. Rehearse race conditions: fuelling, kit, effort management. Target pace: 4'50"–5'20"/km. Target distance: 12.0 km. Target HR zone: 3.

Easy run50 min · Zone 2

Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target pace: 5'05"–5'35"/km. Target duration: 50 min. Target HR zone: 2.

Recovery30 min · Zone 1

Active recovery (zone 1). Light jog to keep the blood flowing. Don't push: the taper is there so you arrive fresh on the start line. Target pace: 5'40"–6'10"/km. Target duration: 30 min.

Easy run50 min · Zone 2

Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target pace: 5'05"–5'35"/km. Target duration: 50 min. Target HR zone: 2.

Race5 km · Zone 4

Race day — Road race 5.0 km. All your training leads to this moment. Start at your target pace, stay patient in the first kilometres and trust your training. Target pace: 4'00''/km. Target HR zone: 4. Enjoy every moment.