{"allowContribute":false,"item":{"content":"\u003e **Starting Point:** ~27:00 5K (5:24/km) · 2–3 runs/week · ~12 km/week  \n\u003e **Goal:** 20:00 5K (4:00/km)  \n\u003e **Tools:** GPS watch + track access\n\n---\n\n## Overview\n\n| Phase | Weeks | Focus | Weekly Volume | Runs/Week |\n|-------|-------|-------|---------------|-----------|\n| 1 · Base Building | 1–4 | Build mileage \u0026 consistency | 13 → 20 km | 3 → 4 |\n| 2 · Intro to Speed | 5–8 | Strides, short intervals | 20 → 26 km | 4 |\n| 3 · VO₂max Development | 9–12 | Long intervals, tempo | 26 → 32 km | 4 → 5 |\n| 4 · Race Specific | 13–16 | Race pace, sharpen, taper | 32 → 20 (race) | 5 → 3 |\n\n---\n\n## Pace Zones (based on current ~27:00 5K)\n\n| Zone | Pace | Effort | Used For |\n|------|------|--------|----------|\n| **Easy / Recovery** | 6:15–6:45/km | 3–4/10, can talk | Warm-up, cool-down, easy days |\n| **Aerobic** | 5:45–6:10/km | 5–6/10, conversational | Long runs (early phases) |\n| **Tempo / Threshold** | 5:10–5:25/km | 7/10, ~1-hour race pace | Tempo runs, cruise intervals |\n| **VO₂max Intervals** | 4:30–4:50/km | 8–9/10, hard | 400m–800m repeats |\n| **Race Pace** | 4:00/km | 9.5/10 | Target 5K pace practice |\n| **Faster / Strides** | 3:40–3:55/km | Sprint, relaxed | Short speed, turnover |\n\n\u003e **Adjust as you improve:** After Phase 2, re-test a 5K time trial and shift all paces ~3–5 sec/km faster if fitness has improved.\n\n---\n\n## Week-by-Week Plan\n\n### Phase 1 · Base Building (Weeks 1–4)\n\n**Goal:** Build from 3 to 4 runs/week. All easy. No speed yet.\n\n#### Week 1 (13 km, 3 runs)\n| Day | Workout | Distance | Pace |\n|-----|---------|----------|------|\n| Tue | Easy run | 4 km | 6:15–6:45 |\n| Thu | Easy run | 4 km | 6:15–6:45 |\n| Sat | Easy run | 5 km | 6:15–6:45 |\n\n#### Week 2 (16 km, 3 runs)\n| Day | Workout | Distance | Pace |\n|-----|---------|----------|------|\n| Tue | Easy run | 5 km | 6:15–6:45 |\n| Thu | Easy run | 5 km | 6:15–6:45 |\n| Sat | Long-ish easy | 6 km | 6:15–6:45 |\n\n#### Week 3 (18 km, 4 runs)\n| Day | Workout | Distance | Pace |\n|-----|---------|----------|------|\n| Tue | Easy run | 4 km | 6:15–6:45 |\n| Wed | Easy run | 4 km | 6:15–6:45 |\n| Fri | Easy run | 5 km | 6:15–6:45 |\n| Sun | Long run | 5 km | 6:15–6:45 |\n\n#### Week 4 (20 km, 4 runs)\n| Day | Workout | Distance | Pace |\n|-----|---------|----------|------|\n| Tue | Easy run | 5 km | 6:15–6:45 |\n| Wed | Easy run | 4 km | 6:15–6:45 |\n| Fri | Easy run | 5 km | 6:15–6:45 |\n| Sun | Long run | 6 km | 6:15–6:45 |\n\n---\n\n### Phase 2 · Intro to Speed (Weeks 5–8)\n\n**Goal:** Add strides and short intervals. 4 runs/week.\n\n#### Week 5 (22 km, 4 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Easy + Strides | 5 km | 4 km easy + 4×100m strides with walk-back rest |\n| Thu | Easy run | 5 km | 6:15–6:45 |\n| Sat | Easy run | 5 km | 6:15–6:45 |\n| Sun | Long run | 7 km | 5:55–6:15/km, steady |\n\n#### Week 6 (24 km, 4 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | 200m Intervals | 5 km | Warm-up 2 km + 6×200m @ 4:30–4:45/km w/ 200m jog rest + cool-down |\n| Thu | Easy run | 5 km | 6:15–6:45 |\n| Sat | Easy run | 6 km | 6:15–6:45 |\n| Sun | Long run | 8 km | 5:55–6:15/km |\n\n#### Week 7 (24 km, 4 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Hill Strides | 5 km | Warm-up 2 km + 6×30 sec hill @ hard effort w/ jog-down rest + cool-down |\n| Thu | Easy run | 5 km | 6:15–6:45 |\n| Sat | Easy run | 6 km | 6:15–6:45 |\n| Sun | Long run | 8 km | 5:55–6:15/km |\n\n#### Week 8 (26 km, 4 runs) — **Recovery Week**\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Easy + Strides | 5 km | 4 km easy + 4×100m strides |\n| Thu | Easy run | 5 km | 6:15–6:45 |\n| Sat | Easy run | 6 km | 6:15–6:45 |\n| Sun | **5K Time Trial** | 10 km | Warm-up 3 km + 5K @ race effort + cool-down 2 km |\n\n\u003e 📊 After the Week 8 time trial, recalibrate your pace zones. If you run ~25:00, shift tempo to ~4:50–5:05 and VO₂max intervals to ~4:15–4:30.\n\n---\n\n### Phase 3 · VO₂max Development (Weeks 9–12)\n\n**Goal:** Build aerobic power with longer intervals and sustained tempos.\n\n#### Week 9 (28 km, 4 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | 400m Repeats | 6 km | Warm-up 2 km + 8×400m @ 4:20–4:35/km w/ 200m jog + cool-down |\n| Thu | Easy run | 6 km | 6:15–6:45 |\n| Sat | Tempo Run | 7 km | Warm-up 2 km + 3 km @ 5:10–5:20/km + cool-down 2 km |\n| Sun | Long run | 9 km | 5:55–6:15/km |\n\n#### Week 10 (30 km, 5 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | 800m Repeats | 7 km | Warm-up 2 km + 5×800m @ 4:30–4:45/km w/ 400m jog + cool-down |\n| Wed | Easy recovery | 4 km | 6:30–6:45 |\n| Fri | Tempo Intervals | 7 km | Warm-up 2 km + 2×1.5 km @ 5:10–5:20/km w/ 3 min jog + cool-down |\n| Sun | Long run | 10 km | 5:55–6:15/km |\n\n#### Week 11 (32 km, 5 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Pyramid Intervals | 7 km | Warm-up 2 km + 200-400-600-800-600-400-200m @ VO₂max pace w/ equal jog rest + cool-down |\n| Wed | Easy recovery | 4 km | 6:30–6:45 |\n| Fri | Tempo Run | 7 km | Warm-up 2 km + 4 km @ 5:10–5:20/km + cool-down 1 km |\n| Sun | Long run | 10 km | 5:50–6:10/km |\n\n#### Week 12 (28 km, 4 runs) — **Recovery Week**\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Easy + Strides | 6 km | 5 km easy + 4×100m strides |\n| Thu | Easy run | 6 km | 6:15–6:45 |\n| Sat | Tempo Run | 6 km | Warm-up 1.5 km + 3 km @ 5:05–5:15/km + cool-down 1.5 km |\n| Sun | Long run | 10 km | 5:55–6:15/km |\n\n---\n\n### Phase 4 · Race Specific (Weeks 13–16)\n\n**Goal:** Dial in 4:00/km race pace. Peak, then taper.\n\n#### Week 13 (34 km, 5 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Race Pace Intervals | 7 km | Warm-up 2 km + 5×600m @ 4:00/km w/ 400m jog + cool-down |\n| Wed | Easy recovery | 5 km | 6:30–6:45 |\n| Fri | Tempo Run | 7 km | Warm-up 2 km + 4 km @ 5:00–5:10/km + cool-down 1 km |\n| Sat | Easy run | 5 km | 6:15–6:45 |\n| Sun | Long run | 10 km | 5:50–6:10/km |\n\n#### Week 14 (32 km, 5 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | 1K Repeats | 8 km | Warm-up 2 km + 4×1000m @ 4:05–4:10/km w/ 400m jog + cool-down |\n| Wed | Easy recovery | 4 km | 6:30–6:45 |\n| Fri | Race Pace + Tempo | 7 km | Warm-up 2 km + 2 km @ 4:00/km + 2 min jog + 2 km @ 5:00/km + cool-down |\n| Sat | Easy run | 5 km | 6:15–6:45 |\n| Sun | Long run | 8 km | 5:50–6:10/km |\n\n#### Week 15 (24 km, 4 runs) — **Begin Taper**\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Race Pace Preview | 6 km | Warm-up 2 km + 3×800m @ 4:00/km w/ 400m jog + cool-down |\n| Thu | Easy run | 6 km | 6:15–6:45 |\n| Sat | Easy + Strides | 5 km | 4 km easy + 4×100m strides |\n| Sun | Short long run | 7 km | 6:00–6:20/km |\n\n#### Week 16 — **Race Week** (20 km, 3 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Shakeout + Strides | 5 km | 4 km easy + 4×100m strides @ race pace feel |\n| Thu | Easy shakeout | 4 km | 6:30–6:45, very relaxed |\n| Fri | Rest | — | Light walk / foam roll |\n| **Sat or Sun** | **🏁 RACE DAY** | **11 km** | Warm-up 3 km + **5K Race @ 4:00/km** + cool-down 3 km |\n\n---\n\n## Race Day Strategy\n\n### Warm-up (30 min before start)\n1. **10 min** easy jog (~2 km)\n2. **Dynamic drills:** leg swings, high knees, butt kicks, A-skips (5 min)\n3. **4×100m strides** at race pace (4:00/km feel)\n4. **5 min** light jogging, stay warm until gun\n\n### Pacing Plan\n| KM | Target Split | Cumulative | Strategy |\n|----|-------------|------------|----------|\n| 1 | 4:05 | 4:05 | **Controlled.** Don't go out at 3:50. Adrenaline is high. |\n| 2 | 4:00 | 8:05 | Settle into rhythm. Find a pack. |\n| 3 | 4:00 | 12:05 | **The hardest km mentally.** Focus on form: relax shoulders, drive arms. |\n| 4 | 4:00 | 16:05 | Dig in. Count to 100. Break it into chunks. |\n| 5 | 3:50 | 19:55 | **Empty the tank.** Kick with 400m to go. |\n\n\u003e **Pacing rule:** Even splits are fastest. Going out 5 sec too fast in km 1 costs 15+ sec in km 4–5.\n\n---\n\n## Weekly Rhythm Template\n\n| Day | Workout Type |\n|-----|-------------|\n| **Mon** | Rest or cross-train (cycling, swim, yoga) |\n| **Tue** | 🏃 **Quality** — Intervals or track workout |\n| **Wed** | Easy recovery run (or rest if 4-day week) |\n| **Thu** | Easy run |\n| **Fri** | 🏃 **Quality** — Tempo or race pace |\n| **Sat** | Easy run (or rest) |\n| **Sun** | 🏃 **Long run** |\n\n\u003e Hard days are **Tue + Fri + Sun**. Never put two hard days back-to-back.\n\n---\n\n## Strength \u0026 Mobility (2×/week, 20 min)\n\nDo these on easy days or after runs:\n\n### Core (pick 3 each session)\n- Plank: 3×45 sec\n- Dead bug: 3×10/side\n- Bird dog: 3×8/side\n- Russian twist: 3×15/side\n- Glute bridge: 3×15\n\n### Leg Strength (pick 3 each session)\n- Bodyweight squat: 3×15\n- Walking lunge: 3×10/side\n- Single-leg calf raise: 3×12/side\n- Lateral band walk: 3×15/side\n- Bulgarian split squat: 3×8/side\n\n### Mobility (after every run, 5 min)\n- World's greatest stretch: 30 sec/side\n- Couch stretch: 45 sec/side\n- Downward dog → pigeon: 60 sec/side\n- Foam roll calves \u0026 quads: 60 sec each\n\n---\n\n## Key Principles\n\n1. **The 80/20 Rule:** 80% of your weekly distance should be easy (zone 2, conversational). Only 20% is hard.\n2. **Don't skip the long run.** Aerobic development is the engine for a fast 5K.\n3. **Recovery weeks matter.** Every 4th week reduces volume by ~20%. You get faster during rest, not during training.\n4. **Sleep \u003e extra miles.** If you have to choose between a 6 km easy run and an extra hour of sleep, take the sleep.\n5. **Listen to your body.** Sharp pain = stop. Dull soreness = fine to run easy. If you dread a workout, you're overtraining — back off.\n6. **Hydration \u0026 fuel:** Drink 500 ml water 1–2 hours before every run. For runs \u003e60 min, consider a gel at the 45-min mark.\n\n---\n\n## Progress Checkpoints\n\n| Week | Milestone |\n|------|-----------|\n| Week 4 | Comfortable running 4 days/week. No niggles. |\n| Week 8 | **5K Time Trial.** Expect ~25:00–26:00. Recalibrate paces. |\n| Week 12 | Holding tempo pace for 4 km feels manageable. VO₂max intervals feel strong. |\n| Week 14 | 1000m repeats at 4:05–4:10 feel controlled. Ready. |\n| Week 16 | **RACE DAY.** Trust the training. Execute the pacing plan. |\n\n---\n\n*You've done the work. The hay is in the barn. Go run your 20.* 🏁","createdAt":1781793393810,"deletedAt":null,"id":"7492e64b89dc9ba6def6b6b3","isPublic":true,"itemType":"NOTE","name":"Sub-20 5K Training Plan (16 Weeks)","parents":{"1f9dd3b0ef76b34bd52e02bb":1781793393810},"preParentID":null,"updatedAt":1781832566504,"version":4},"ownerName":"Pei C","subtree":[{"content":"\u003e **Starting Point:** ~27:00 5K (5:24/km) · 2–3 runs/week · ~12 km/week  \n\u003e **Goal:** 20:00 5K (4:00/km)  \n\u003e **Tools:** GPS watch + track access\n\n---\n\n## Overview\n\n| Phase | Weeks | Focus | Weekly Volume | Runs/Week |\n|-------|-------|-------|---------------|-----------|\n| 1 · Base Building | 1–4 | Build mileage \u0026 consistency | 13 → 20 km | 3 → 4 |\n| 2 · Intro to Speed | 5–8 | Strides, short intervals | 20 → 26 km | 4 |\n| 3 · VO₂max Development | 9–12 | Long intervals, tempo | 26 → 32 km | 4 → 5 |\n| 4 · Race Specific | 13–16 | Race pace, sharpen, taper | 32 → 20 (race) | 5 → 3 |\n\n---\n\n## Pace Zones (based on current ~27:00 5K)\n\n| Zone | Pace | Effort | Used For |\n|------|------|--------|----------|\n| **Easy / Recovery** | 6:15–6:45/km | 3–4/10, can talk | Warm-up, cool-down, easy days |\n| **Aerobic** | 5:45–6:10/km | 5–6/10, conversational | Long runs (early phases) |\n| **Tempo / Threshold** | 5:10–5:25/km | 7/10, ~1-hour race pace | Tempo runs, cruise intervals |\n| **VO₂max Intervals** | 4:30–4:50/km | 8–9/10, hard | 400m–800m repeats |\n| **Race Pace** | 4:00/km | 9.5/10 | Target 5K pace practice |\n| **Faster / Strides** | 3:40–3:55/km | Sprint, relaxed | Short speed, turnover |\n\n\u003e **Adjust as you improve:** After Phase 2, re-test a 5K time trial and shift all paces ~3–5 sec/km faster if fitness has improved.\n\n---\n\n## Week-by-Week Plan\n\n### Phase 1 · Base Building (Weeks 1–4)\n\n**Goal:** Build from 3 to 4 runs/week. All easy. No speed yet.\n\n#### Week 1 (13 km, 3 runs)\n| Day | Workout | Distance | Pace |\n|-----|---------|----------|------|\n| Tue | Easy run | 4 km | 6:15–6:45 |\n| Thu | Easy run | 4 km | 6:15–6:45 |\n| Sat | Easy run | 5 km | 6:15–6:45 |\n\n#### Week 2 (16 km, 3 runs)\n| Day | Workout | Distance | Pace |\n|-----|---------|----------|------|\n| Tue | Easy run | 5 km | 6:15–6:45 |\n| Thu | Easy run | 5 km | 6:15–6:45 |\n| Sat | Long-ish easy | 6 km | 6:15–6:45 |\n\n#### Week 3 (18 km, 4 runs)\n| Day | Workout | Distance | Pace |\n|-----|---------|----------|------|\n| Tue | Easy run | 4 km | 6:15–6:45 |\n| Wed | Easy run | 4 km | 6:15–6:45 |\n| Fri | Easy run | 5 km | 6:15–6:45 |\n| Sun | Long run | 5 km | 6:15–6:45 |\n\n#### Week 4 (20 km, 4 runs)\n| Day | Workout | Distance | Pace |\n|-----|---------|----------|------|\n| Tue | Easy run | 5 km | 6:15–6:45 |\n| Wed | Easy run | 4 km | 6:15–6:45 |\n| Fri | Easy run | 5 km | 6:15–6:45 |\n| Sun | Long run | 6 km | 6:15–6:45 |\n\n---\n\n### Phase 2 · Intro to Speed (Weeks 5–8)\n\n**Goal:** Add strides and short intervals. 4 runs/week.\n\n#### Week 5 (22 km, 4 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Easy + Strides | 5 km | 4 km easy + 4×100m strides with walk-back rest |\n| Thu | Easy run | 5 km | 6:15–6:45 |\n| Sat | Easy run | 5 km | 6:15–6:45 |\n| Sun | Long run | 7 km | 5:55–6:15/km, steady |\n\n#### Week 6 (24 km, 4 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | 200m Intervals | 5 km | Warm-up 2 km + 6×200m @ 4:30–4:45/km w/ 200m jog rest + cool-down |\n| Thu | Easy run | 5 km | 6:15–6:45 |\n| Sat | Easy run | 6 km | 6:15–6:45 |\n| Sun | Long run | 8 km | 5:55–6:15/km |\n\n#### Week 7 (24 km, 4 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Hill Strides | 5 km | Warm-up 2 km + 6×30 sec hill @ hard effort w/ jog-down rest + cool-down |\n| Thu | Easy run | 5 km | 6:15–6:45 |\n| Sat | Easy run | 6 km | 6:15–6:45 |\n| Sun | Long run | 8 km | 5:55–6:15/km |\n\n#### Week 8 (26 km, 4 runs) — **Recovery Week**\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Easy + Strides | 5 km | 4 km easy + 4×100m strides |\n| Thu | Easy run | 5 km | 6:15–6:45 |\n| Sat | Easy run | 6 km | 6:15–6:45 |\n| Sun | **5K Time Trial** | 10 km | Warm-up 3 km + 5K @ race effort + cool-down 2 km |\n\n\u003e 📊 After the Week 8 time trial, recalibrate your pace zones. If you run ~25:00, shift tempo to ~4:50–5:05 and VO₂max intervals to ~4:15–4:30.\n\n---\n\n### Phase 3 · VO₂max Development (Weeks 9–12)\n\n**Goal:** Build aerobic power with longer intervals and sustained tempos.\n\n#### Week 9 (28 km, 4 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | 400m Repeats | 6 km | Warm-up 2 km + 8×400m @ 4:20–4:35/km w/ 200m jog + cool-down |\n| Thu | Easy run | 6 km | 6:15–6:45 |\n| Sat | Tempo Run | 7 km | Warm-up 2 km + 3 km @ 5:10–5:20/km + cool-down 2 km |\n| Sun | Long run | 9 km | 5:55–6:15/km |\n\n#### Week 10 (30 km, 5 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | 800m Repeats | 7 km | Warm-up 2 km + 5×800m @ 4:30–4:45/km w/ 400m jog + cool-down |\n| Wed | Easy recovery | 4 km | 6:30–6:45 |\n| Fri | Tempo Intervals | 7 km | Warm-up 2 km + 2×1.5 km @ 5:10–5:20/km w/ 3 min jog + cool-down |\n| Sun | Long run | 10 km | 5:55–6:15/km |\n\n#### Week 11 (32 km, 5 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Pyramid Intervals | 7 km | Warm-up 2 km + 200-400-600-800-600-400-200m @ VO₂max pace w/ equal jog rest + cool-down |\n| Wed | Easy recovery | 4 km | 6:30–6:45 |\n| Fri | Tempo Run | 7 km | Warm-up 2 km + 4 km @ 5:10–5:20/km + cool-down 1 km |\n| Sun | Long run | 10 km | 5:50–6:10/km |\n\n#### Week 12 (28 km, 4 runs) — **Recovery Week**\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Easy + Strides | 6 km | 5 km easy + 4×100m strides |\n| Thu | Easy run | 6 km | 6:15–6:45 |\n| Sat | Tempo Run | 6 km | Warm-up 1.5 km + 3 km @ 5:05–5:15/km + cool-down 1.5 km |\n| Sun | Long run | 10 km | 5:55–6:15/km |\n\n---\n\n### Phase 4 · Race Specific (Weeks 13–16)\n\n**Goal:** Dial in 4:00/km race pace. Peak, then taper.\n\n#### Week 13 (34 km, 5 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Race Pace Intervals | 7 km | Warm-up 2 km + 5×600m @ 4:00/km w/ 400m jog + cool-down |\n| Wed | Easy recovery | 5 km | 6:30–6:45 |\n| Fri | Tempo Run | 7 km | Warm-up 2 km + 4 km @ 5:00–5:10/km + cool-down 1 km |\n| Sat | Easy run | 5 km | 6:15–6:45 |\n| Sun | Long run | 10 km | 5:50–6:10/km |\n\n#### Week 14 (32 km, 5 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | 1K Repeats | 8 km | Warm-up 2 km + 4×1000m @ 4:05–4:10/km w/ 400m jog + cool-down |\n| Wed | Easy recovery | 4 km | 6:30–6:45 |\n| Fri | Race Pace + Tempo | 7 km | Warm-up 2 km + 2 km @ 4:00/km + 2 min jog + 2 km @ 5:00/km + cool-down |\n| Sat | Easy run | 5 km | 6:15–6:45 |\n| Sun | Long run | 8 km | 5:50–6:10/km |\n\n#### Week 15 (24 km, 4 runs) — **Begin Taper**\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Race Pace Preview | 6 km | Warm-up 2 km + 3×800m @ 4:00/km w/ 400m jog + cool-down |\n| Thu | Easy run | 6 km | 6:15–6:45 |\n| Sat | Easy + Strides | 5 km | 4 km easy + 4×100m strides |\n| Sun | Short long run | 7 km | 6:00–6:20/km |\n\n#### Week 16 — **Race Week** (20 km, 3 runs)\n| Day | Workout | Distance | Detail |\n|-----|---------|----------|--------|\n| Tue | Shakeout + Strides | 5 km | 4 km easy + 4×100m strides @ race pace feel |\n| Thu | Easy shakeout | 4 km | 6:30–6:45, very relaxed |\n| Fri | Rest | — | Light walk / foam roll |\n| **Sat or Sun** | **🏁 RACE DAY** | **11 km** | Warm-up 3 km + **5K Race @ 4:00/km** + cool-down 3 km |\n\n---\n\n## Race Day Strategy\n\n### Warm-up (30 min before start)\n1. **10 min** easy jog (~2 km)\n2. **Dynamic drills:** leg swings, high knees, butt kicks, A-skips (5 min)\n3. **4×100m strides** at race pace (4:00/km feel)\n4. **5 min** light jogging, stay warm until gun\n\n### Pacing Plan\n| KM | Target Split | Cumulative | Strategy |\n|----|-------------|------------|----------|\n| 1 | 4:05 | 4:05 | **Controlled.** Don't go out at 3:50. Adrenaline is high. |\n| 2 | 4:00 | 8:05 | Settle into rhythm. Find a pack. |\n| 3 | 4:00 | 12:05 | **The hardest km mentally.** Focus on form: relax shoulders, drive arms. |\n| 4 | 4:00 | 16:05 | Dig in. Count to 100. Break it into chunks. |\n| 5 | 3:50 | 19:55 | **Empty the tank.** Kick with 400m to go. |\n\n\u003e **Pacing rule:** Even splits are fastest. Going out 5 sec too fast in km 1 costs 15+ sec in km 4–5.\n\n---\n\n## Weekly Rhythm Template\n\n| Day | Workout Type |\n|-----|-------------|\n| **Mon** | Rest or cross-train (cycling, swim, yoga) |\n| **Tue** | 🏃 **Quality** — Intervals or track workout |\n| **Wed** | Easy recovery run (or rest if 4-day week) |\n| **Thu** | Easy run |\n| **Fri** | 🏃 **Quality** — Tempo or race pace |\n| **Sat** | Easy run (or rest) |\n| **Sun** | 🏃 **Long run** |\n\n\u003e Hard days are **Tue + Fri + Sun**. Never put two hard days back-to-back.\n\n---\n\n## Strength \u0026 Mobility (2×/week, 20 min)\n\nDo these on easy days or after runs:\n\n### Core (pick 3 each session)\n- Plank: 3×45 sec\n- Dead bug: 3×10/side\n- Bird dog: 3×8/side\n- Russian twist: 3×15/side\n- Glute bridge: 3×15\n\n### Leg Strength (pick 3 each session)\n- Bodyweight squat: 3×15\n- Walking lunge: 3×10/side\n- Single-leg calf raise: 3×12/side\n- Lateral band walk: 3×15/side\n- Bulgarian split squat: 3×8/side\n\n### Mobility (after every run, 5 min)\n- World's greatest stretch: 30 sec/side\n- Couch stretch: 45 sec/side\n- Downward dog → pigeon: 60 sec/side\n- Foam roll calves \u0026 quads: 60 sec each\n\n---\n\n## Key Principles\n\n1. **The 80/20 Rule:** 80% of your weekly distance should be easy (zone 2, conversational). Only 20% is hard.\n2. **Don't skip the long run.** Aerobic development is the engine for a fast 5K.\n3. **Recovery weeks matter.** Every 4th week reduces volume by ~20%. You get faster during rest, not during training.\n4. **Sleep \u003e extra miles.** If you have to choose between a 6 km easy run and an extra hour of sleep, take the sleep.\n5. **Listen to your body.** Sharp pain = stop. Dull soreness = fine to run easy. If you dread a workout, you're overtraining — back off.\n6. **Hydration \u0026 fuel:** Drink 500 ml water 1–2 hours before every run. For runs \u003e60 min, consider a gel at the 45-min mark.\n\n---\n\n## Progress Checkpoints\n\n| Week | Milestone |\n|------|-----------|\n| Week 4 | Comfortable running 4 days/week. No niggles. |\n| Week 8 | **5K Time Trial.** Expect ~25:00–26:00. Recalibrate paces. |\n| Week 12 | Holding tempo pace for 4 km feels manageable. VO₂max intervals feel strong. |\n| Week 14 | 1000m repeats at 4:05–4:10 feel controlled. Ready. |\n| Week 16 | **RACE DAY.** Trust the training. Execute the pacing plan. |\n\n---\n\n*You've done the work. The hay is in the barn. Go run your 20.* 🏁","createdAt":1781793393810,"deletedAt":null,"id":"7492e64b89dc9ba6def6b6b3","isPublic":true,"itemType":"NOTE","name":"Sub-20 5K Training Plan (16 Weeks)","parents":{"1f9dd3b0ef76b34bd52e02bb":1781793393810},"preParentID":null,"updatedAt":1781832566504,"version":4}]}