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.
Really looking forward to giving this a try but a bit confused about the pace quoted for the various Breakthrough Session reps which appear to be 7:41/mi for all 3 distances (400/800/1k) and yet the times per lap are proportionally less for the shorter repetitions. If my maths is correct then the 400m reps should be more like 6:16/mi pace? Have I missed something?
Hi, I think the pace/speeds are correct: 12.5 km/ph is the speed required and completing 400m at this pace gets you 1:54 or 1:55 per lap I think depending on which way you’ve done your rounding. Thanks for the comment though and good luck with your training. Cheers.
Can someone please say what is a good easy pace, and what should be the intervals for the long run???
Hi, programme looks great. But can you clarify what pace per mile the breakthrough sessions should be done at ? I thought they should be done at a faster pace per mile than 7.41 ?
Many thanks
Please can someone say what a nice pace is for the easy run and what is a good switch time from steady running to slow running by the long run?
Dear Matt, thank you very much for your training plans. I started in January and in June I run 5 km pre 25:45 minutes and this is my PB! Till this moment I usually had 5 km about 30 min. Intervals are really good for better speed, but I find out that I have problems with heartbeat and breathing. Firts 5-10 minutes are OK, my heartbeat is about 160 bpm. But then there is a big jump and my heartbeat is more than 190 pbm and sometimes more than 200. And breathing is also harder and harder. For 5 km it is manageable but for longer distance is horrible even if I run slower. The worst thing is that my legs are strong and they can run faster and longer, only breathing limited me. I continue in training according your plans. But can you give me any advice how I can improve my breathing and lower heartbeats? Thank you.
Hi Sabina, congratulations on the new PB, that’s a big chunk you have managed to knock off so well done.
There are a few questions which may aid my response, namely, your age, how long you have been running and for how long has this been happening?
Do you get any chest pain or discomfort as well or is it just the elevated heart rate?
Cheers, Matt
Hello,
I’m really interested in this running plan since its a bit different from the usual plans I fond online. however, I must say that I am a bit confused about the cycle training; I do understand the concept but I don’t understand if we have to repeat the exact same plan over and over again or we have to somehow make it harder.
I hope you don’t think this question is stupid, and thanks.
Hi Sofia, no not a stupid question at all. Sorry you found it confusing, but the plan is to repeat the cycle 2-3 times and then by that time the hope is that you will ready for the PB attempt. Hope that helps, and good luck with your training.
Hello, sorry to bother you again,
Your answer did clear up things, however I still wonder if when I we repeat the cycle should we change it up a bit, like putting in more distance or speed? Thanks!
Hi Sofia, that’s no problem. The plans are close enough together in terms of target time that the hope is you shouldn’t need to increase speed between cycles. If you feel that you can perform the interval sessions quicker or they are not challenging enough then you could perhaps look to move down to the 22 minute 5k plan instead (as the training plan is similar in method but the pace is faster to achieve the target race time).
I would look to keep the distance the same as well, i.e., your weekly mileage shouldn’t need to change if you were targeting a 22 min 5k as apposed to a 24 min one.
Hope that makes sense.
Matt
Hi everyone so my boyfriend is into fitness, he does all the marathons in uk mostly , l just recently started joining him to the park run, lm currently doing 5k-33mins. He said if l can get 25mins by Xmas he will propose,…. who wants to help me get my ring
Just sayin’…That sounds like a relationship red flag to me. If his proposal is conditional based on a 5K run time, what other expectations and conditions will he put on you and your relationship? A relationship that will last should be based on mutual love and respect, not how fast you can run.
Haha come on its clearly in good humour I would say. Sometimes it is caring to challenge someone, and of course they are gonna get married anyhows