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.
Hello, I have two 90 min floorball sessions and 1 match in that period. How should I implement this workout to my routine? Which one should I replace? Thanks in advance!
Hi Matt,
How many miles per week on average is this training plan and can easy run be more than 30 min? Also, I dont really ride a bike for my cross-training. Instead, I do calisthenics 4 days a week with 2 days of leg work-out and 2 days upper body. One leg day with plyometrics and light weight. The second day with heavy weights. Is that good enough? Thanks.
Hi Matt, I’m enjoying the variety of workouts in your program, but have a question. In week 3, how far and what pace is the tempo run? When training for half marathons, tempo pace was usually half mara pace, so is it 5km pace? Thanks in advance.
Hi Julie, for the tempo run look to try and hit 5k pace for a couple of miles in the middle of the run. For 5k training I would tend to do a steady mile building up the pace, then a couple of miles at 5k target pace or close to, and then a steady mile to finish. Good luck!
Hi Matt. Are you using the terms ‘tempo run’ and ‘steady run: no quicker than . . .’ interchangeably on this 26 min 5Km program? Also, when next you’re doing some editing, could you supply both mile and Km pacing please so I don’t have to do the conversion from ‘no quicker than 8:55 per mile to Km pacing? Thanks for a very helpful and supportive site.
Hi Ken, “tempo” and “steady” runs are quite different; tempo should be a brisk pace, close to your aerobic or anaerobic thresholds and steady is just that, a nice easy relaxed pace where you don’t worry too much about the pace but make sure it’s not too fast. I will take a look at the conversions and make an update, thanks for the pointing it out.
Hello! I read that long runs should be no more than an hour: is there a goal pace for these? Is there a goal distance? Thank you!
Hi Aituaje, no goal pace or distance. Just enjoy it.
Cheers
How long do you run for the long runs?
Hi Ismail, largely up to you but if you are focusing solely on 5k training then I wouldn’t run longer than an 60-80 mins tops for a long run.