Training plans · 5K
Sub-25 minute 5K training plan
Going from 25:30 to under 25 in the 5K means finding about 8 seconds per kilometre. This eight-week sample keeps most running easy and adds a quality session in the middle weeks. It is the simplest structure that reliably gets a recreational runner there.
The plan at a glance
Higdon-style: Simple: mostly easy running plus a weekly long run, tiered by experience. 3 quality sessions in total, with every fourth week lighter and a taper into race day.
Week by week
| Week | Phase | km | Key sessions | Long run |
|---|---|---|---|---|
| 1 | base | 16 | Easy running | 4.4 km |
| 2 | base | 19 | Easy running | 5.7 km |
| 3 | build | 23 | Threshold run 2.8 km | 7.6 km |
| 4 | build | 21 | Threshold run 2.5 km | 6.7 km |
| 5 | peak | 29 | Goal-pace run 3.5 km | 10.8 km |
| 6 | taper | 22 | Easy running | 7.1 km |
| 7 | taper | 17 | Easy running | 4.8 km |
| 8 | taper | 12 | Easy running | Race day |
Training paces
Set from a recent 5k result, not the goal. Enter your own in the generator and they update.
- Easy6:40/km
- Marathon5:48/km
- Threshold5:25/km
- Interval4:57/km
- Repetition4:45/km
- Goal race4:58/km
Where the seconds come from
More easy running raises your aerobic base, which is most of a 5K. A session at threshold or goal pace teaches your legs what 4:58/km feels like. Together they move the whole curve, not just your top speed.
The eight weeks in numbers
Weeks 1 and 2 are easy running only: 16 km, then 19 km, over five days. Mondays and Thursdays are rest.
Weeks 3 and 4 add a short threshold run of 2.5–3 km at about 5:25/km. Week 5 is the peak at 29 km. Its quality session is a 3.5 km run at goal pace, 4:58/km, and its long run is about 11 km.
Weeks 6 to 8 taper: 22 km, 17 km, then 12 km including race day. That is a long taper for a 5K. It suits a runner whose legs are not used to the extra volume.
Warm up before you race
A 5K starts fast, so your legs need to be ready on the line. Jog easily for 10 minutes. Then run four or five strides of about 20 seconds, building to a little faster than race pace, with a walk back between them. Finish 5 to 10 minutes before the start.
Race it like a 5K
Start at goal pace, not faster. The first kilometre always feels easy on race day. The 5K is decided in kilometre four.
At 4:58/km you pass 1 km in 4:58, 3 km in 14:54, and finish in 24:50.
Who should pick a different plan
If you already run 30 km a week or more, this plan will feel light. Choose the intermediate tier in the generator. If your 5K is 27 minutes or slower, aim for 26 first, or set a longer window.
The goal-pace session in week 5
This is the one session that tells you where you stand. It is 3.5 km at 4:58/km, the pace you need on race day.
Jog for 10 minutes first. Then run the 3.5 km on a flat route or a track, checking each kilometre. If you hold 4:58 and could have gone on for another kilometre, the goal is in reach.
If you can’t hold it past 2 km, keep the plan, but treat 25:10 as a fair target this time.
If you miss a few days
Skip them. Don’t move the threshold or goal-pace sessions closer together to fit them in. If you lose a whole week before week 5, push the race back a week in the generator.
Frequently asked questions
What pace is a sub-25 5K?
5:00 per kilometre or 8:03 per mile is exactly 25 minutes. Aim for 4:57/km.
How many kilometres a week for a sub-25 5K?
Most recreational runners break 25 minutes on 20 to 35 km a week. This sample peaks at 29 km in week 5.
How long does it take to get under 25 minutes?
From around 25:30, most recreational runners get there in six to ten weeks of consistent training. From 27 minutes or slower, plan on a longer block.
Can I use this plan for parkrun?
Yes. Set your race date to a Saturday parkrun and the generator ends the plan on that day. A parkrun in week 4 also makes a good progress check.