BEFORE YOU START
Know exactly what you are buying
This is a complete, structured training plan with every week mapped out from your first session to race day. Check the fit, progression and support below before starting.
START HERE
Is this plan right for you?
This plan fits if you:
- already run 5K in under 20 minutes
- have a consistent running base
- can commit to 5 running days each week
- are ready to manage threshold, hills, VO2max and race-pace work
Choose another option if you:
- have not yet broken 20 minutes
- cannot currently manage around 38 km in a week
- need a lower-volume or beginner plan
- need individual injury management or personalised feedback
WHAT YOU GET
Everything needed to train with purpose
No random workouts. No guessing what comes next. Each week has a clear role in moving you towards race day.
- ✓A complete 12-week schedule
- ✓Five running days each week
- ✓Aerobic and threshold development
- ✓Hill work for strength and economy
- ✓VO2max and mile-pace sharpening
- ✓Race-specific work at 3:36/km
- ✓Planned recovery weeks
- ✓A final taper and sub-18 attempt
THE PROGRESSION
How the plan develops
Training builds in stages, with recovery placed where it is needed and a taper before your 5K attempt.
Establish the base
Weeks 1 to 3 build aerobic volume and threshold capacity.
Develop strength
Weeks 4 to 6 use recovery, hills and mixed threshold work.
Reset before intensity
Week 7 lowers volume before the main VO2max block.
Raise aerobic power
Weeks 8 to 10 progress VO2max and faster running.
Sharpen and taper
Weeks 11 and 12 add race-specific work before the sub-18 attempt.
INSIDE THE PLAN
Simple enough to follow. Detailed enough to trust.
Every week sets out the session type, duration, intended effort and purpose. The plan also explains training zones, easy running, threshold work, recovery and what to do when life interrupts training.
SAMPLE WEEK FORMAT
The exact sessions progress across the full plan.
SPORT SCIENCE SIMPLIFIED
Built around the demands of a faster 5K
A sub-18 5K demands a high sustainable fraction of aerobic capacity, strong running economy and enough VO2max to make 3:36/km manageable. The plan combines aerobic volume, threshold work, hills, VO2max sessions and race-specific sharpening across four clear phases.
HOW TO USE IT
Open the plan and know what to do
Set your week
Place the key session and long run first, then arrange easy days around them.
Follow the effort
Use the session guidance rather than forcing a pace when conditions or fatigue change.
Stay consistent
Complete the weeks in order. Do not double sessions after a missed day.
Race fresh
Use the final taper to reduce fatigue and arrive ready for your 5K attempt.
PARALLEL PERFORMANCE
Made by competitive runners and sport scientists
We build practical plans that connect endurance physiology with the sessions runners actually need. The aim is simple: clear structure, purposeful training and no unnecessary complexity.
QUESTIONS
Before you start
Who is the plan designed for?
It is for runners already under 20 minutes who have a consistent base and are ready for five running days per week.
What weekly mileage should I manage first?
You should be comfortable starting near 38 km per week before the plan builds towards a 48 km peak.
Is every hard session run at goal pace?
No. The plan uses threshold, hills, 5K effort, mile pace and race-specific work for different purposes.
Can I add strength training?
Yes, provided it does not compromise the key running sessions. Keep demanding lower-body work away from the hardest run days.
What if I miss training?
Skip the missed session rather than doubling up. Protect the sequence and arrive healthy for the next key day.
Is this personalised coaching?
No. This is a structured advanced plan. Choose one-to-one coaching for individual load changes, feedback or injury management.
YOUR NEXT 5K STARTS HERE
Train with purpose. Race at your limit.
Twelve structured weeks build the threshold, aerobic power and race-specific speed required for a serious sub-18 attempt.
Return to purchaseReturn to the product section above to complete your purchase.