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.
Thanks for this plan. I have been following for 6weeks with my 10year rold daughter. She’s a sprint swimmer and not a runner but needed a lockdown challenge. She’s enthused by the different breakthrough sessions (and the 4th week off) and seen massive improvements. She may even hit 26min 5k by the time the pool opens in Sept but no pressure just Dad encouragement. First 5k in March was 35min. Thanks again. 🙂
Hi Matt, my challenge is that there is nowhere flat to do 5k, or even 1k near me. Is this a problem, shall I ignore the challenge of hills and just push through ?
Hi Dave, it certainly makes it more challenging to follow the target race paces for interval sessions etc. Depending on how aggressive the hills are around your area I would be inclined to push through but with a view that you are potentially not always going to be able to make the target paces so allow yourself some leeway there. Hopefully by the time you come to do a 5k on the flat you’ll have a very pleasant surprise.
https://semawur.com/ugDPZvS6W my 10k
Hi there! Thanks for these great plans! If O was using this plan to lead up to a goal race, where would you suggest putting the race in terms of this schedule – the end of week 3 (after the work) or in or at the end of week 4 (recovery)? Thanks!
Oh gosh, nevermind – found the FAQ page
Hi Alana, no problem. If it’s not clear after reading the FAQs just let me know and I can reply to original query.
Hi Matt, I started this plan mid December desperate for some help to boost my 5km performance which had felt stuck for over a year. I’ve tried 2 repeats of this plan and my 5km time has come down from 27.13 to 26.10 last Friday ! The variety and challenge of the plan has really helped me not only improve my speed but has also kept me motivated during lockdown. Thank you
Hi Laura, thank you for the feedback and I’m really chuffed that you made the plan work for you. You did all the hard work and it was a great reduction in time. Well done! Cheers
Hey Matt, Thanks for putting together these great training plans.
I’m struggling with the 3x1km breakthrough session. I can push through 4x800m and 10x400m without much issue. The 3x1km is a plateau for me for some reason. Any tips on how to get past this? Would you suggest a modification to the program or should I just keep trying to grind it out?
Hi Jason, by plateau do you mean it’s become a little easy and you are not feeling any change or benefit? If so then I would suggest you add another rep on rather than adjusting the speed. Good luck with the training. Cheers.
No, I used the term plateau incorrectly and phrased my question horribly.
What I mean is 4×800 is doable. 10×400 is doable. But I cannot for the life of me do 3×1000. It’s like I have a hard limit at 800m and can’t figure out how to get past it. I can’t do a 1000m interval or figure out how to complete that breakthrough workout. I fall apart between 800 and 1000m every time and I have no idea how to progress.
I hope the question makes more sense this time. Thanks for taking the time to reply.
Hi Jason. No probs, I understand now. Well you have the speed, it sounds like it’s just a little bit more speed endurance that is required. I don’t see the benefit in you dropping back to the 28min plan or changing things around too much, a suggestion could be drop one of the 1x3km sessions in favour of another tempo run with the intention of including a block of distance at threshold pace, i.e., 1 mile warm up, 3 miles hard (15-20 seconds slower than your target race pace so this would be around 08:35-08:40 p/mile), 1 mile warm down. The tempo runs are great for developing speed endurance. Hope this helps and good luck!
Thanks Matt,
I’m so glad you didn’t say drop back to the 28 min plan. I’ll give your suggestions a shot on my next cycle starting this week and report back with results. Thanks so much!
Good luck with it and let us know how it goes. Cheers.
Hi Matt, I am looking to return to sub 19 by the end of the year when I turn 55. I have had several illnesses over the last two years but now with my good health I’m up for my 5k challenge. I have been running for a few weeks and clocked 25:47 for 5k. I came across your 5k training plans and like what I see. I am going to start with the 26 minute one first just to ensure I am in the right place. Any guidance to achieve my goal would be much appreciated.
Hi Matt.
Thanks for your training plans. I was training with the 26min plan and I just did a PB of 24min 59secs so I’m stoked. Next plan is the 24min