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.
If you can’t complete the reps in the desired amount of time, would you repeat the week or just continue the cycle?
For example, you can only complete 2x1km @ 4:46 per km and struggle with the third set. Would you repeat week 1 the following week or move on to week 2?
This program has really helped structure my running and after 4 cycles (and a couple of leg injuries) I’ve gone from running a 5k in 27mins to 24:08. Interval training definitely improved my speed and it was nice to have suggested times to follow. Thank you!
Hi Matt,
I join my friends once a week for a long social trail run, usually between 2-2.5hours. I’d like to continue this but see that your plan calls for a long run no longer than 1 hour in duration. Will this affect the overall outcome or should it be ok, given I’ve been doing this for years?
Hi Prue, whilst it might not be optimal for a specific 5k training plan I think that as long as you are able to complete the speed/breakthrough sessions in the times given then I don’t see why you shouldn’t continue with this. It’s a social run and on on trails (less impact) so I would continue enjoying the long run as it is if I were you. Good luck with your training and I hope you find the plan useful. Cheers.
I challenged myself to do this, and I did… Today Was the 5k and I did 24min 39sec I’ve been doing 5k’s every yr, I believe this year I was the fastest.. It was a virtual 5k, wasn’t as fun
When does a race attempt fall into the program? (I have been running “solo” 5k races every Saturday in this environment)
Hello Matt,
Just curious how many total miles a week should we run while doing this plan? I currently average between 20-25 miles a week. Thanks.
Hi
The programme looks great and I really want to get started. There is one thing I don’t understand, if the target 5k pace is 7.41 should the breakthrough sessions not be done at a faster pace than 7.41 ?
Would be great to have clarification before I get started.
Many thanks
Hi, I have built a little contingency into the plan already so you can stick to doing the breakthrough sessions at 07:41; the 07:41 pace would get you round the 5k in 23:50 so you have 10 seconds to play with. Good luck with the training and let us know how it goes.
Thanks, Matt.