Target Race Pace: 9:00 per mile / 5:35 per km for a 28 minute 5k
To consider following this 28 minute 5k plan you should already be able to run at a target race pace of 09:00 minute for at least a mile (5:35p/km) and/or have a PB under 30 minutes.
If you are not quite there yet then take a look at the sub 30 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: 28 minute 5k
| Pace per Mile / Km | Treadmill Pace | 400m / 800m Splits | 5km Race Pace |
|---|---|---|---|
| 08:55 / 05:34 | 6.7 mph / 10.7 km/h | 2:13 / 4:27 | 27min 50s |
Your 28 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@5:37 per km / 9:00p/m (90s rec.) | Reps@2:12 per 400m /8:50p/m (60s rec.) | Reps@4:29 per 800m /9:00 p/m (200m jog rec.) | 30min easy |
| Wednesday | 30min easy | 30min easy | Rest/cross-train | Rest/cross-train |
| Thursday | Reps@4:29 per 800m /9:00 p/m (200m jog rec.) | Examples | Fartlek Examples | Rest/cross-train |
| Friday | Rest/cross-train | Rest/cross-train | Rest/cross-train | 30min easy |
| Saturday | Rest/cross-train | Rest/cross-train | 30min easy | Rest/cross-train |
| Sunday | Long run | Long run | Long run | Rest/cross-train |
28 minute 5k Training Plan Components
Breakeven Sessions – 28 minute 5k
These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:
- Steady Run – this doesn't need to be any quicker than 11:00 p/mile. Aim for somewhere between 11:00-11:30 p/mile.
- Long Run – this should be less than 1 hour. Try not to worry about the pace, just enjoy being out running.
- Fartlek – unstructured training. Example Fartlek sessions.
Breakthrough Sessions – 28 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 8:50 p/m pace (2:12 per lap) with a 60sec standing recovery.
- 800m Reps – should be reps at 9:00p/m pace (4:29 per 800m) with a 200m jogged recovery.
- 1km Intervals – hit 9:00p/m pace (5:37 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
Please remember that to even consider following this 28 minute 5k plan you should already be able to run at a target race pace of 09:00 minute for at least a mile (5:35p/km) and/or have a PB under 30 minutes.
The core work for the 28 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. I’m on the 16 minute 5k training plan. It’s very useful and enjoyable. Can you explain more on how to do the tempo runs? How long should they be and at what pace? Many thanks
Hi Oliver, for the tempo run I would suggest something in region of 20 secs outside your target pace pace for a couple 2-3 miles in the middle of a jog. My tempo runs tend to last 30 mins, 10 mins jog, 10 mins ish at a good tempo pace, then 10 mins jog. Hope that helps and good luck with the trianing plan.
What do you mean by “after 2/3 months of using the training plan…”?
Hi Shannon, it means after 2 to 3 months of using the plan…
Thanks,
Matt
I was just wondering what you suggest I do during the 1 week recovery (as in should I be doing some easy runs or cross-training or anything like that?)? I love your site btw 🙂
Hi Hannah, yes I would suggest to do a couple of runs during your recovery week just to keep things ticking over. I wouldn’t advise any speed work that week and if you have options for cross-training then this would be a great thing to do that week. What worked for me was to cycle or swim most days during the recovery week and by the end of it I would have given my ‘running legs’ a break and be itching to get out for a run. I found this approach also helped alleviate the prospect of groundhog day training setting in, so you are giving yourself a break mentally as well as physically.
Pleased you like the site and good luck with your training 🙂
Thanks for your awesome no-nonsense site. I love it, you get right to the point with simple easy to follow training plans. I’m currently working towards a sub 30 5K (I’m about 32:30 now), and to follow that with a sub 60 10K (I did a 1:07 a few months back with one month of training). I had started doing a few intervals but didn’t really have a plan and now I do. I like that you can adjust the paces with your plans. Question… I’m walking during my rest intervals right now, as I’m pretty gassed after the 1KM and 800m intervals. Do you think that is okay?
Hi Jack, thanks for your comments. Always nice to hear that the plans are working and you find them useful. Re your walking, yes that is fine: recover as best as you can in whatever way suits you. Some people like to jog slowly between intervals so the heart rate doesn’t come down too much and it’s not so much of shock to system when you start the next interval. Personally, I take static rest when doing 400m & 800m intervals and a jogged rest when doing 1km or 2km intervals.
Good luck and let us know how you get on.
Cheers
Gonna give the 28 plan a go after my 13 yr old bet me I’ve been out for 18m due to injury and recovery Last week 5k was 29.11 so fingers crossed
Well done andrewmcgill
After 2 years away from running I finished my C25K a month ago with a time of 29:51. After following the 28min 5K plan I’ve just managed a 27:48 – 32 seconds faster than my previous best so thank-you 🙂
Well done that’s a great effort and a really good improvement in such a short space of time. I’m pleased the plan worked so well for you 🙂