5KM Commander

Commander

An elite-level plan for competitive runners chasing sub-18 minutes or podium finishes. Precision, intensity, and race readiness.

Goal Time: Sub-18 mins
Duration: 12 weeks
Runs per Week: 6+

Highlights

• Advanced race preparation

• High-speed efficiency and performance tuning

• Peak weeks of 140+ total minutes

Best For

✔ Competitive and club-level athletes
✔ Runners focused on race-day execution