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.
Hi Matt, as well as simply trying to better my 5k time ill be looking to improve fitness for when i get back to playing football, with this could I replace the fartlek training with more sport specific Sprint training?
Can you please explain the tempo run, “inc 3 miles at circa 8:35 per mile pace”? It sounds like a 3 mile run at 8:35 per mile pace.
Hi Tom, for this I would normally do a mile warm up to get into my running then run 3 miles at tempo pace (8:35) and then a mile or so slower on the end to wind down.
Can you please explain the tempo run, “inc 3 miles at circa 8:35 per mile pace”? It sounds like a 3 mile run at 8:35 per mile pace.
Just to add my data here, I started at about a 28min 5k and ran this plan for two cycles and ran a sub 26min 5k in week 3 of the second cycle! Really enjoyed the plan, I loved that which days of the week I got off moved around
Hi Virginia, thanks for your feedback on the plan; really pleased you found it useful and well done!
What is the tempo run? I don’t understand?
How might you suggest altering this program to work for the beep test? Your 5k runs seem to cover pretty much all aspects that the beep test covers but I’m wondering if there’s anything you might change.