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.
Can I do other sports alongside this training plan? I play football once a week and sometimes tennis/basketball too. Should I do these alongside the training plan, or should I replace any of the sessions?
These plans are brilliant; making my running really enjoyable. They’re keeping me injury free and my times are improving all the time. Plus they’re varied, so not getting bored at all.
Great website.
Thank you!
5 km
Hi,
I’m on the second week of this plan and already feel faster. I enjoy doing long distance and like to maintain being about to do a half marathon, how detrimental would it be for the long runs to be more like two hours in terms of recovery and speed etc?
Thanks so much for this.
I started your training with a pace of 26/5km about 8 weeks ago.
I ran into a hurdle 2 weeks ago with Covid but prior, I was on track for a 24-25min/5km
I didn’t push too hard on the interval training prior to the race, just let my body recover.
Today, I Just finished the toronto marathon 5k race at a time of 23:08!!
Now moving toward the 22 and hopefully 20 by next year.