To consider following this 24 minute 5k plan you should already be able to run at a target race pace of 07:41 minute for at least a mile (4:46p/km) and/or have a PB under 26 minutes.
If you are not quite there yet then take a look at the 25 minute 5k training plan instead and then come back to this one once you are in a position to run at this pace.
Other 5k training plans: 16 minute 5k || 18 minute 5k || Sub 20 5k || 22 minute 5k || 24 minute 5k || 26 minute 5k || 28 minute 5k || Sub 30 minute 5k || Couch to 5k Training Plan
Please read before starting a training plan:
Frequently Asked Questions | Signs of Overtraining
Your Speed/Distance Training Zones: 24 minute 5k
| Pace per Mile / Km | Treadmill Pace | 400m / 800m Splits | 5km Race Pace |
|---|---|---|---|
| 07:41 / 04:46 | 7.8 mph / 12.5 km/h | 1:54s / 3:48s | 23min 50s |
Your 24 minute 5k training plan
| Week | 1 | 2 | 3 | Rec. Week |
|---|---|---|---|---|
| Monday | 30min easy | 30min easy | Rest/ Cross-train | Rest/ Cross-train |
| Tuesday | Reps@4:46 per km/ 7:41p/m (90s rec.) | Reps@1:54 per 400m/ 7:41p/m (60s Rec) | Reps@4:46 per km/ 7:41p/m (90s rec.) | Rest/ Cross-train |
| Wednesday | Rest/ Cross-train | 30min easy | 30min easy | 30min easy |
| Thursday | Reps@3:48 per 800m/ 7:41 p/m (200m jog rec.) | Examples | Examples | Rest/ Cross-train |
| Friday | Rest/ Cross-train | Rest | Rest/ Cross-train | 30min easy |
| Saturday | Rest/ Cross-train | 30min easy | Rest/ Cross-train | Rest/ Cross-train |
| Sunday | Long run | Rest/ Cross-train | Long run | Rest/ Cross-train |
24 minute 5k Training Plan Components
Breakeven Sessions – 24 minute 5k
These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:
- Steady Run – this should be no quicker than 09:40. Aim for somewhere between 09:40 and 10:10 p/mile.
- Long Run – slow & steady, this should be less than 1 hour.
- Fartlek – unstructured training. Example Fartlek sessions.
Breakthrough Sessions – 24 minute 5k
These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:
- 400m Reps – these need to be at 7:41 p/m pace (1:54 per lap) with a 60sec standing recovery.
- 800m Reps – should be reps at 7:41p/m pace (3:48 per 800m) with a 200m jogged recovery.
- 1km Intervals – hit 7:41p/m pace (4:46 per km) with a 90sec jogged recovery.
- Hills: Kenyans/ Hill Sprints – alternate between Kenyans and Hill Sprints to get a balance of power and endurance training. Example Hill Training Sessions.
About this Plan
Remember that to even consider following this 24 minute 5k plan you should already be able to run at a target race pace of 07:41 minute for at least a mile (4:46p/km) and/or have a PB under 26 minutes.
The core work for the 24 minute 5k training plan is set over a 3-week period with the addition of 1 week's recovery. At the end of the first 4-week cycle you can repeat and/or tailor the plan to your individual needs to focus on your particular 5k event.
It is recommended that after 2/3 months of using the training plan that you take a break and treat yourself to a couple of weeks of low-key training. Much like the recovery week this should start with 2-3 day's off from running completely and continue with a couple of break-even runs during the course of the week.
Scoured the web for a 5k progamming and found this to the be the best. Started exactly a month ago, running about 25m for a 5k. Happy to report that I just ran my first race today and his my target of 23:59! Thank you Matt for the all the attention to detail in building this site! Moving to the 22m program tomorrow and hoping to hit sub-20m before year’s end 😀
Hi Aaron, thanks for the great feedback, makes the work all worthwhile to hear that my running comrades are finding some use out of the plans. Good luck with the 22 min plan and let us know how it goes. Cheers.
Started this program a month ago, running around a 25m 5k pace, just did my first race at hit 23:59 😀 Thanks for the great programming! Planning on hitting the 22m program for the next 2-3mo and targeting sub 20 before year’s end. *Fingers cross. (30 yr old male)
Can you out everything in treadmill speeds in km/h?
Hi Seth, I have tried to provide both pace per mile/km and speed (specifically for treadmill sessions) where appropriate. For your treadmill sessions the Training Zones table on the page suggests a speed of 12.5 km/h (which is 7.8 mph) as your target pace. Cheers.
I can’t understand a lot of this. It switches in miles and km, then km/h and m/h, then time/km or mile. I use a treadmill and can only adjust the speed. I’ve done 12.3km/h and got to just under 25 mins. I struggle to follow the above.
Hi this all sounds good for easy steady runs what should the pace usually be. I mean this is if i am aiming for 5km 24 to 25 mins.
DID IT! Exactly 24:00. Last 400m was a sprint. During 10x400m, week2
I added 1hour recovery on the crosstrainer every day, bpm 60-75%, because my muscles/bones can’t handle a everyday reco run yet.
That’s great to hear, well done to you.
Thanks Matt, I really appreciate your training schedules.
In my opinion, the key is recovery and intervals.
Also I would love to hear your opinion about running-form.