5km
Sub-20 Minutes
Target pace: 3:59/km. An amateur elite goal that requires dedication and quality training.
What you need.
Sub-20 in the 5km is considered the amateur elite mark — requiring a VDOT of 46 or higher. This equates to running 1km around 3:45-4:00 and having a well-developed anaerobic threshold.
If you're already in the sub-22 to sub-23 range, you're within reach. The difference between sub-22 and sub-20 is more about training quality and specificity than volume.
Descubra seu VDOT atual
Calcule exatamente onde você está e quanto falta para o sub-20.
Training paces for sub-20.
70% of workouts.
20-30 min continuous at threshold.
200-400m at 3km pace.
Target average pace.
Advanced weekly structure.
Planos para 5km.
10 km - Hal Higdon
Hal Higdon
10 km - Hal Higdon
Hal Higdon
5 e 10 km - Daniels
Jack Daniels
Planos mais escolhidos. Comece hoje.
5 Km - Hal Higdon
Hal Higdon
Meia Maratona Daniels
Jack Daniels
5km Iniciante - Método Polarizado Seiler
Stephen Seiler
Treinos personalizados. Para seu objetivo.
Junte-se a 7.032 corredores
Sem cartão de crédito. Cancele quando quiser.
Einfach. Keine Überraschungen.
Ein Preis. Voller Zugang. Jederzeit kündbar.
Monatlich
- Zugang zu 144+ Laufplänen
- VDOT-Tempo-Rechner
- Geführte Trainingseinheiten auf der Smartwatch
- Garmin, Polar & Strava
- Leistungsanalyse
- Keine Werbung
Jährlich
16% sparen — 6,66 $/Monat
- Alles im Monatsabo, plus:
- 2 Monate Rabatt inklusive
- Prioritäts-Support
- Früher Zugang zu neuen Funktionen
Schließe dich 1.000+ Läufern an.
Sofortiger Zugang. Jederzeit kündbar.
7,99 $/Monat · Keine Bindung · Jederzeit kündbar