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.
seoPages.sub20_5km.context.title seoPages.sub20_5km.context.titleHighlight
seoPages.sub20_5km.context.p1
seoPages.sub20_5km.context.p2
seoPages.sub20_5km.raceStrategy.title seoPages.sub20_5km.raceStrategy.titleHighlight
seoPages.sub20_5km.raceStrategy.p1
seoPages.sub20_5km.raceStrategy.p2
seoPages.sub20_5km.raceStrategy.splitTarget
seoPages.sub20_5km.raceStrategy.splitTargetDesc
seoPages.sub20_5km.progression.title seoPages.sub20_5km.progression.titleHighlight
seoPages.sub20_5km.progression.p1
seoPages.sub20_5km.progression.fromSub23
seoPages.sub20_5km.progression.fromSub23Desc
seoPages.sub20_5km.progression.fromSub25
seoPages.sub20_5km.progression.fromSub25Desc
seoPages.sub20_5km.progression.fromSub30
seoPages.sub20_5km.progression.fromSub30Desc
Häufige Fragen.
Planos mais escolhidos. Comece hoje.
Treinos personalizados. Para seu objetivo.
Junte-se a 7.285 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
44% sparen — 1,67 $/Monat
- Alles im Monatsabo, plus:
- 2 Monate Rabatt inklusive
- Prioritäts-Support
- Früher Zugang zu neuen Funktionen
Schließe dich 1.000+ Läufern an.
Trainiere mit den Methoden der Lauflegenden und verbessere dein Tempo.
2,99 $/Monat · Keine Bindung · Jederzeit kündbar