12 Weeks to a Sub‑20 5K and a Bigger VO₂ Max

★★★★★ +1,500 Happy Runners

You already run 3–5 times per week, but your 5K is stuck in the low‑20s and your watch VO₂ max barely moves. This 12‑week Sub‑20 5K & VO₂ Max Program is built to get you under 20 minutes while raising your aerobic engine, without adding crazy mileage.​

Right now, you can get the full program for 50% off, for less than a single month of 1:1 coaching.​

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Social proof and testimonials

★★★★★ Trusted by everyday runners

“Finally broke 20 minutes” – Alex M., 35
“Started at 21:12 for 5K and a VO₂ max of 48. In 12 weeks I ran 19:46 and my VO₂ max jumped to 52.”​

“Fits a busy schedule” – Sarah K., 42
“Most sessions were 40–50 minutes, easy to fit around work and kids. I went from 22:30 to 20:05 and gained 3 VO₂ max points.”​

“Clear plan, real progress” – Daniel R., 29
“The intervals were tough but manageable. After 12 weeks my 5K dropped from 20:40 to 19:30 and my easy pace improved by ~30 seconds/km.”​

Results you can expect

Over 12 weeks, most runners following this structure see:​

• A 2–5 point VO₂ max increase, with some gaining even more.​
• A 45–90 second improvement in 5K time, with many breaking the 20‑minute barrier from the low‑20s.​
• Easier Zone 2 paces, so your “easy” runs feel lighter and faster as you sharpen for 5K.​
• More structure and confidence instead of guessing intervals and hoping for a PR.​

What you get inside

You get a complete, coach‑level plan that tells you exactly what to do every day to chase a sub‑20 5K and better VO₂ max.​

• 12‑week day‑by‑day plan
  • Weeks 1–4: Foundation phase to dial in pacing, build your aerobic base, and introduce controlled VO₂ intervals.​
  • Weeks 5–8: Volume expansion with tempo work and longer intervals close to 5K pace.​
  • Weeks 9–12: Peak phase with sharper 5K‑specific sessions and tune‑ups for race day.​
• Clear workout instructions
  • Exact interval structures, total duration, and work/rest ratios for VO₂ and 5K‑pace sessions.​
  • Target heart rate zones and RPE for easy runs, tempos, and intervals.​
  • Warm‑up and cool‑down guidelines, plus the purpose of each workout so you know why it matters.​
• Heart rate zone calculator
  • Personalized Zones 1–5 based on your max heart rate, so you stop guessing “easy” vs “hard”.​
• Recovery & adjustment system
  • Simple color‑based (green/yellow/red) guidelines to adjust intensity when tired or busy.​
  • Strategies for missed workouts so you stay on track without overdoing it.​
• Progress tracking protocol
  • Week 4: 5K time trial and VO₂ max check to see the first jump.​
  • Week 8: Tune‑up 5K or 3K to confirm sub‑20 is on target.​
  • Week 12: Goal 5K race plus VO₂ max tracking so you see objective proof of progress.​

Why this works and who it’s for

VO₂ max is one of the strongest predictors of endurance performance, while 5K pace is heavily influenced by how much of that engine you can use at race intensity. This program combines intervals at about 90–95% of max heart rate, tempo work, and 5K‑specific sessions with smart aerobic base training, which is more effective than unstructured “moderate” running.​

This program is a strong fit if you:​

• Have a VO₂ max roughly 40–60 or can already run a continuous 5K.
• Currently run 3–5 times per week and sit between 20:00–23:30 for 5K.
• Can commit to 4–5 structured runs per week (about 3.5–5.5 hours total).​
• Have a watch or chest strap to track pace and heart rate.​

It is not ideal if you:​

• Are brand new to running (less than 6 months of consistent training).
• Cannot safely perform higher‑intensity efforts or 5K‑pace intervals.
• Want a “magic pill” without respecting easy days and recovery.​

You can test the program for the first week, and if it doesn’t suit you, you get a full refund with no questions asked.​

RESULTS

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