Sub20

Sub20 is a structured 5K training system built for one goal: helping you run a sub-20 minute 5K.

Whether you're starting from 35 minutes or already chasing the 20-minute barrier, Sub20 gives you a precise, progressive training plan across 6 levels - each one designed to push your fitness forward without overtraining.

How It Works:

Sub20 uses a progressive system that adapts to your current ability. Enter your current 5K time and the app places you at the right level. From there, every session is laid out for you - what to run, at what effort, and why.

Every 4 weeks, a Progress Test Week calibrates your training paces automatically. Run your best honest 5K, and Sub20 adjusts your speeds to match your improving fitness.

6 Progressive Levels

Level 1 — Foundation (30:00+)
Build the habit. Easy running, strides, and light fartlek to develop consistency.

Level 2 — Aerobic Build (27:00–30:00)
Introduce tempo runs and intervals. Build pacing control and aerobic strength.

Level 3 — Threshold Development (25:00–27:00)
Extend tempo work and sharpen interval quality. Prepare for sustained effort.

Level 4 — 5K Conversion (23:00–25:00)
Race-specific training. High-quality intervals and threshold work.

Level 5 — Race Specific (21:00–23:00)
Push your limits. Demanding sessions targeting sub-21 fitness.

Level 6 — Sub-20 Peak (≤21:00)
The final phase. Everything focused on breaking 20 minutes.

Features

• GPS run tracking with pace zones
• Strava export - every run logged automatically
• Benchmark tests with 3-attempt averaging
• Progress Test Weeks every 4 weeks
• Training pace adjustment based on your results
• Phase locking - structured retry system if benchmarks are missed
• Injury pause mode
• Optional Day 5 recovery run

Intelligent Benchmark System

At the end of every level, a 3-attempt benchmark test determines whether you progress, or which phases to repeat. No guesswork. No arbitrary progression. Your results decide.

For Serious Runners

Sub20 is not a casual running app. It's a structured coaching system for runners who want a specific, measurable goal with a clear path to get there.

Sub20. One goal. Six levels. No shortcuts.

Sub20 offers a 7-day free trial, followed by a £19.99/month auto-renewing subscription. Payment will be charged to your Apple ID account at confirmation of purchase. Subscription automatically renews unless auto-renew is turned off at least 24 hours before the end of the current period. Manage or cancel your subscription anytime in your Apple ID account settings.

Terms of Use: https://sub20.app/terms
Privacy Policy: https://sub20.app/privacy