Sub-20 5K Training Plan (16 Weeks)

由 Pei C 分享的筆記

Starting Point: ~27:00 5K (5:24/km) · 2–3 runs/week · ~12 km/week Goal: 20:00 5K (4:00/km) Tools: GPS watch + track access Overview Phase Weeks Focus Weekly Volume Runs/Week ------- ------- ------- --------------- ----------- 1 · Base Building 1–4 Build mileage & consistency 13 → 20 km 3 → 4 2 · Intro to Speed 5–8 Strides, short intervals 20 → 26 km 4 3 · VO₂max Development 9–12 Long intervals, tempo 26 → 32 km 4 → 5 4 · Race Specific 13–16 Race pace, sharpen, taper 32 → 20 (race) 5 → 3 Pace Zones (based on current ~27:00 5K) Zone Pace Effort Used For ------ ------ -------- ---------- Easy / Recovery 6:15–6:45/km 3–4/10, can talk Warm-up, cool-down, easy days Aerobic 5:45–6:10/km 5–6/10, conversational Long runs (early phases) Tempo / Threshold 5:10–5:25/km 7/10, ~1-hour race pace Tempo r…