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:
- currently run 5K in roughly 21 to 23 minutes
- already complete consistent weekly running
- can commit to 4 or 5 running days each week
- are ready for threshold, VO2max and race-pace work
Choose another option if you:
- are still building towards a continuous 5K
- currently run slower than roughly 24 to 25 minutes
- cannot currently manage around 28 km in a week
- need individual injury or medical guidance
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 10-week schedule
- ✓Four to five running days each week
- ✓Threshold development across the opening block
- ✓VO2max sessions to lift aerobic power
- ✓Race-specific work at 4:00/km
- ✓Recovery weeks placed through the plan
- ✓A final race taper
- ✓Effort, zone and pacing guidance
THE PROGRESSION
How the plan develops
Training builds in stages, with recovery placed where it is needed and a taper before your 5K attempt.
Build threshold
Weeks 1 to 3 develop sustained controlled work and grow weekly volume.
Recover and reload
Week 4 lowers volume before the main development block.
Lift the ceiling
Weeks 5 to 7 build VO2max and reach peak weekly volume.
Make it specific
Weeks 8 and 9 rehearse the demands of 4:00/km running.
Taper and race
Week 10 reduces fatigue before the sub-20 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
Breaking 20 requires strong threshold speed, enough aerobic power and the ability to hold 4:00/km when fatigue rises. The plan progresses from threshold development into VO2max work, then finishes with race-specific sessions and a taper.
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
How fit should I be before starting?
The plan is designed for runners currently around 21 to 23 minutes who already train consistently.
What weekly mileage should I manage first?
You should be comfortable beginning near 28 km per week before the plan builds towards a 40 km peak.
Do I need a track?
No. Track access can make pace-based sessions easier, but measured paths, roads or GPS can also work.
Can I move the training days?
Yes. Preserve recovery between the key session, long run and any other demanding work.
What happens if I miss a session?
Do not squeeze it into the next day. Continue with the planned week and protect consistency.
Is this personalised?
No. It is a structured digital plan. Choose coaching when you need individual changes, feedback or injury management.
YOUR NEXT 5K STARTS HERE
Build speed. Hold pace. Break 20.
Ten weeks of purposeful progression prepare you to sustain 4:00/km across the full 5K.
Return to purchaseReturn to the product section above to complete your purchase.