Plans, paces & PBs 5K Training Plan
28 Minute 5k Training Plan
28-minute 5K essentials
What pace do you need to run a 28-minute 5K?
Exactly 28:00 requires an average of 5:36/km or about 9:01/mile. This plan targets 5:35/km (9:00/mile), giving you a small racing buffer while building the speed and endurance needed to hold it.
- Race Threshold
- 5:36/km · 9:01/mile
- The average pace for exactly 28:00.
- Plan Target
- 5:35/km · 9:00/mile
- A small buffer so race day does not depend on perfect pacing.
- Training Week
- 5 runs in build weeks
- The recovery week cuts the load to 2 runs.
- Training Period
- 8–12 weeks
- Repeat the four-week block two or three times.
Suggested Race Splits
These use the plan's 5:35/km target and leave a small margin around the goal.
1 km5:35
2 km11:10
3 km16:45
4 km22:20
Finish27:55
Your PB progression
See where this plan sits in the 5K ladder.
Use the easier step if this target feels too large. Once this pace is repeatable, the faster plan becomes the next sensible PB target.
Build from hereSub 3030 Minute 5k Training PlanYour current plan28:0028 Minute 5k Training Plan Next PB target26:0026 Minute 5k Training Plan
Find 28-minute rhythm
Introduce 1km and 800m repetitions while protecting recovery.
Sharpen then recover
Use faster 400m repetitions and hills, with easy volume kept sensible.
Specific strength
Bring back 800m work, add fartlek, and keep the weekend steady.
Absorb and reset
Back off and keep the legs ticking over with two easy runs.
Week-by-Week
28 Minute 5k Training Plan
Follow the rhythm of the block: easy days protect the quality days, and recovery protects the next block.
Week 1
Find 28-minute rhythm
Introduce 1km and 800m repetitions while protecting recovery.
Monday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
No quicker than 11:00/mile
Tuesday
Intervals Breakthrough
3 x 1km
Run each rep at target 5k rhythm.
5:37/km / 9:00/mile 90s jogged recovery
Wednesday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
No quicker than 11:00/mile
Thursday
Intervals Breakthrough
4 x 800m
Controlled reps at target rhythm.
4:29 per 800m / 9:00/mile 200m jogged recovery
Friday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Saturday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Sunday
Long run Breakeven
Long run
Slow and steady aerobic running, kept under an hour unless the plan notes otherwise.
Easy conversational pace
Week 2
Sharpen then recover
Use faster 400m repetitions and hills, with easy volume kept sensible.
Monday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Tuesday
Intervals Breakthrough
10 x 400m
Controlled short reps slightly sharper than race pace.
2:12 per 400m / 8:50/mile 60s standing recovery
Wednesday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
No quicker than 11:00/mile
Thursday
Hills Breakthrough
Hills
Use Kenyan hills or hill sprints to build power, form and running economy.
Hard but controlled effort Jog back / controlled recovery
Friday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Saturday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Sunday
Long run Breakeven
Long run
Slow and steady aerobic running, kept under an hour unless the plan notes otherwise.
Easy conversational pace
Week 3
Specific strength
Bring back 800m work, add fartlek, and keep the weekend steady.
Monday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
No quicker than 11:00/mile
Tuesday
Intervals Breakthrough
4 x 800m
Repeatable reps at target rhythm.
4:29 per 800m / 9:00/mile 200m jogged recovery
Wednesday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Thursday
Fartlek Breakeven
Fartlek run
Unstructured speed play. Vary the effort without chasing exact splits.
Mixed effort
Friday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Saturday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
Easy only
Sunday
Long run Breakeven
Long run
Slow and steady aerobic running, kept under an hour unless the plan notes otherwise.
Easy conversational pace
Recovery Week
Absorb and reset
Back off and keep the legs ticking over with two easy runs.
Monday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Tuesday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
Easy only
Wednesday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Thursday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Friday
Easy Breakeven
30 min easy
Controlled aerobic running. Keep this deliberately comfortable.
Easy only
Saturday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
Sunday
Rest Recovery
Rest or cross-train
Low-impact cross-training only if it helps recovery.
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Session Guide
What each session is doing
Breakeven sessions maintain and support. Breakthrough sessions move the target forward.
Target Pace
9:00/mile / 5:35/km
The pace you need to run close to 28 minutes.
Treadmill equivalent6.7 mph / 10.7 km/h
400m split2:13 at race pace
800m split4:27
Breakeven sessions
These maintain fitness, support recovery and prepare you for the breakthrough sessions.
Steady / easy runEasy running should be no quicker than 11:00/mile. Aim somewhere around 11:00-11:30/mile.
Long runKeep the long run under an hour and avoid worrying about pace.
FartlekUnstructured speed play. Use it to practise changing gears without obsessing over exact splits.
Breakthrough sessions
These are the hard sessions that move you toward the target. Treat them as mini-milestones, not ego tests.
400m repsRun around 2:12 per 400m at roughly 8:50/mile pace with 60 seconds standing recovery.
800m repsRun around 4:29 per 800m at about 9:00/mile pace with a 200m jogged recovery.
1km intervalsHit roughly 5:37/km at about 9:00/mile pace with 90 seconds jogged recovery.
HillsAlternate Kenyan hills and hill sprints to balance power and endurance.
Quick Answers
5K training plan questions
Clear answers on pace, readiness and how to adapt the plan without mangling its purpose.
What pace do I need to run a 28-minute 5K?
Exactly 28:00 is 5:36/km or about 9:01/mile. The plan targets 5:35/km or 9:00/mile to provide a small buffer.
How many days a week should I run?
The full build weeks contain 5 running days, including deliberately easy running. If you need to remove a day, drop an easy run first and preserve recovery between the quality sessions.
How long should I follow this plan?
Use the three build weeks and one recovery week as a repeatable block. Most runners should allow eight to twelve weeks, completing two or three blocks before their target race.
What current 5K time should I have before starting?
Best suited to runners currently around 28–30 minutes who can already run close to 9:00/mile for a mile.
Which sessions matter most?
The race-pace repetitions develop your target 5K rhythm. Easy runs and the long run build the aerobic support, while the recovery week lets the training take effect.