To consider following this 26 minute 5k plan you should already be able to run at a target race pace of 08:20 minute for at least a mile (5:12p/km) and/or have a PB under 28 minutes.
If you are not quite there yet then take a look at the 28 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: 26 minute 5k
| Pace per Mile/Km | Treadmill Pace | 400m / 800m Splits | 5km Race Pace |
|---|---|---|---|
| 08:20 / 05:12 | 7.2 mph / 11.5 km.h | 2:04 / 4:09 | 26min 00s |
Your 26 minute 5k training plan
| Day | Week 1 | Week 2 | Week 3 | Rec. Week |
|---|---|---|---|---|
| Monday | 30min easy | Rest/ cross-train | 30min easy | Rest/ cross-train |
| Tuesday | Reps@5:12 per km/ 8:20p/m (90s rec.) | Reps@2:02 per 400m / 8:10p/m (60s rec.) | Reps@5:12 per km/ 8:20p/m (90s rec.) | Rest/ cross-train |
| Wednesday | 30min easy | 30min easy | 30min easy | 30min easy |
| Thursday | (200m rec jog) | Examples | inc 3 miles at circa 08:35 per mile pace | Rest/ cross-train |
| Friday | Rest/ cross-train | Rest | Rest/ cross-train | 30min easy |
| Saturday | 30min easy | Rest/ cross-train | Fatlek Examples | Rest/ cross-train |
| Sunday | Long run | Rest/ cross-train | Long run | Rest/ cross-train |
26 minute 5k Training Plan Components
Breakeven Sessions – 26 minute 5k
These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:
- Steady Run – this should be no quicker than 10:20 p/m. Aim for somewhere between 10:20-10:50 per/mile.
- Long Run – slow and steady pace, this should be less than 1 hour.
- Fartlek – unstructured training. Example Fartlek sessions.
Breakthrough Sessions – 26 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 8:10 p/m pace (2:02 per lap) with a 60sec standing recovery.
- 800m Reps – should be reps at 8:20p/m pace (4:09 per 800m) with a 200m jogged recovery.
- 1km Intervals – hit 8:20p/m pace (5:12 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 26 minute 5k plan you should already be able to run at a target race pace of 08:20 minute for at least a mile (5:12p/km) and/or have a PB under 28 minutes.
The core work for the 26 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. This should start with 2-3 day's off from running completely and continue with a nice short easy run every other day.
Week 3 asks for 3mi of Tempo at 8:35, which is roughly asking for a sub 27 5k, ie, a personal best, potentially days before attempting a personal best sub 26, for those attempting such after week 3.
–Fine if you don’t think there is a good way to run sub 26 until you can tempo run sub 27. Nonetheless, a little confusing given the mission and prerequisites of the plan.
In any case thank you much. I believe this template provides my training great value. Cheers.
Curious why a Tempo run at race pace +15s translates over such a broad range of race paces. Intuitively, one would have expected it to be a % of race pace.
3x1000m 8:20 p/m pace Reps 5:12 minute >>> 90s recovery
4x800m 8:20 p/m Reps 4:09 minute >>>> 200m jogging recovery
A and B have equal velocities. A is longer than B. But B has more rest. Could your plan be wrong? Because it’s so silly.
Hi! What exactly easy run means?
Easy runs are the speed you can have a full conversation with someone beside you, not be huffing and puffing. Heart rate “Zone 2” in a 5-zone system.
58 years old. Started running in July not on a training program to run a 5K. Ran August 6th a 5K race in 28 mins flat. Found the training programs here after that and worked on the 26 minute program for two iterations and got to 25:30 by September 14. It helped me with injury prevention, interest (I normally hate running, but this has variety!) , and allowed me to focus on technique instead of over training and going as hard as I can every time out. Have learned so much in a short time! Love it!
Really enjoying this.. just wanted to mention that in the break through section on the 26 min 5K, it doesn’t really explain the “tempo run”.. I searched the site and found it explained elsewhere.
Thanks for the feedback, Tommy. I’ll have a look at this and see if I can make it clearer. Thanks.