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.
Hi, I will try this plan. However I have 1 problem. I love parkrun and have attended every Saturday since 1 June last year. I want to share my story. I started on 18 March 2017 with my first parkrun in the 39 – 40 min range, thanks to my best friend who convinced me to start running. I was 29 years old at that time and “HATED” running since school years. I only did 100m sprints in my young kids and was one of the fastest sprinters. Back to my first parkrun on 18 March, I didnt registered hence showing “unknown” on the result to know what my time was however I know it was between 39 – 40 mins. Then i have motivated myself to exercise a alot like starting from 2km walk/run working on my way up and on 29 April the following month it went down to 34 mins on my 2nd same parkrun route but still hasn’t registered yet. Then i did alot of private exercise all the way to 11 November 2017 where i registered and started my first parkrun. I regretted not signing right from 18 march because my friends have 118 parkruns and I have 89 so far will be 100 on 9 Nov 2019. Cant wait! parkrun have so many challenges like different places, etc. But most important is improving my time and getting fitness along with. My time was 33 mins because i arrived late due traffic, that next weekend it was 28 minutes on the same course in worcester. I live in Cape Town and there is loads of parkrun. On 24 March 2018 my time was 26:35 and it remained through 27-29 minutes until 23 February 2019 this year when i reached 25:50 finally! at 5:10 pace per km. Then it remained through 25-26 range. At least better from 2018 when it was 27-29 range. My best pace per km is 4:57 (24:40) at century city parkrun (my favorite route). My only disappointment is I am seeing that my friends has made a big improvements for the last few months. I usually beat him or finish together most of the time before but I think he now weight 6kg lighter than me. I still weight around 96kg and he now 90kg. When he started it was like 130kg and I 115kg. Wondering if weight could also be a factor. I know about 13 sec per km is worth per kg weight. But its not a excuses. We did a century city parkrun this past weekend and he did his best ever time 23:41 and I 25:25 (track a bigh longer about 5.10km) should be a very low 25 min. I feel i am really missing the boat. Dont know how the heck he improved so much. Thats why i like to try this training plan as I usally do only 5k practice every tuesday continuous pace and about 11km every thursday. I however didnt excerice alot the past 1 month due injury. I fell down and hurted my upper body. Its fully recovered and I am ready. My goal is 4:46 pace before the end of 2019 which is 23:50! 4:48 is 24:00. I have one problem i do parkrun every Saturday. How can I modify this 4 week training with my parkrun every Saturday? I am very addicted to parkruns and will forever do it. I do sometimes 10k clubs my pb is 53 mins and did my first half marathon race club this may. My time was 2 hours (5:58km pace). I am not interested in half marathons. I am interested to get faster and my goal is under 20 mins for the next 5 – 10 years. I have done no training as I have no clue. I just do continuous pace for most of my life during these years. Help will be much app reached! Big apology for the big story!
Hi i a am bit confused with the paces
What should be the pace for the long run ?
It says that the pace for easy Run should be no quicker than 08:30-08:50 p/m. Can it be 9:30 p/m for example or is it too slow ?
thanks
How long should the warm-ups and cool-downs be for the Breakthrough Sessions?
What should the warm-ups and cool downs be for the Breakthrough Sessions?
Hi Sean, I’ll post an update in the next day or so with some detail behind recommended warm-up and cool downs. Please check back again in a day or so. Cheers.
The table seems to be down on this page for the daily workouts, will it be back up anytime soon?
Hi, Michael. Hopefully back up now, please let me know if there’s any problems. Cheers.
The table is down on this page is there a way to get it back up anytime soon?