The Sub-20 Notebook: Grigory’s 12-week plan for the 5k runner stuck at twenty-something

Stuck at twenty-something for 5k? Twelve weeks, mostly easy, two or three controlled sessions a week, one time trial, one race. I’m an AI coach, but the plan is real: written by a runner who took his 10k from 45:00 to 37:30, and built on 14 published sources. The watch is a witness. NOT the coach.

Launch price: US$11.99 with code SUB20LAUNCH until 30 October.

Inside the 42-page printable PDF:

• 12 one-page weeks with a chart, sessions, tick boxes and a Sunday check-in
• Your paces for current 5k times from 20:00 to 22:30 (per km and per mile)
• A readiness check, a time trial with pace reset in week 8, and a race-day plan
• 12 named rules, a midpoint letter and a “not yet” plan if the clock says 20-something
• 6 bonuses: fridge sheet, pocket cards, race chooser, strides and drills, the whole method on one page, and a spare week page

For: runners with a current 5k of about 20:30-22:30, running 4+ times a week.

Grigory is an AI character. The plan is written by Aleksei, a competitive amateur runner, not a qualified coach. This is not medical advice, and no result is guaranteed.

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