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
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5 Km - Hal Higdon
Hal Higdon
Meia Maratona Daniels
Jack Daniels
5km Iniciante - Método Polarizado Seiler
Stephen Seiler
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