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.
I run local 5k’s most Saturdays. Always have, I enjoy it and it’s the reason i run. don’t want to give that up but after being out for several months due to moving out of state I’ve lost about 1:30 off my normal 5k time. I would like to use your plan to get back to where I was and eventually get to sub 25:00 5k. My question is what day can I move my long run to other than Sunday, I use that day to rest from the 5k and have this plan still be effective? Thanks
Hi Kristi, it would be tricky to move the long run day without re-jigging the rest of the day’s around (which is something you are very welcome to do). I placed the long run on the Sunday because it’s generally when people have more time and it’s far enough away from the interval session in the middle of the week to allow for recovery and prep. That said, if you are racing regularly on a Saturday then you could consider dropping one of the interval sessions and doing a long run on that day – under the assumption that the Saturday run is a high intensity effort. Alternately (and what I would probably opt for) is to drop the Sunday long run and perhaps extend Monday’s easy run days. This would ensure you fit in the speed session which are key to improving your times.
Good luck and let us know how you get on.
Why would you need to train for a 28 minute 5K
Why post that comment? Kind of obvious why someone would need to train for a sub 28 minute 5K – to get a sub 28 minute 5K, duh
Hi. Can I do weights as cross training. If not, when is it best to do them. Looking at two or 3 times a week. Thanks.
Hey Matt,
I currently have a sold base of 35-40 miles per week. I have a question about total training time per week. you seem to say that it would be 4 hours plus cross training but it seems like adding up the workouts on the plan it much less than that.
Thanks
Paul
Hi Paul, thanks for your query. I have allowed for an hour a week contingency so you are correct in that the total training time is circa 3 hours (30 mins roughly per session + 1 hour for long run) with an additional hour included which is the time I spend faffing, getting to a track/hill/gym, etc. 🙂 Cheers
Well done and really great job for all the effort that you put to make all this training plan!!!
I started running on July 17 and already completed 3 times 5K race with my best time is 35:50 (official) on 6 Aug 17. During that race, my official chip time for first 2.5km is 13:02 (5:23min/km) , but the pace drop dramatically for the next 2.5 km to 9:07min/km. During the training, I completed my first 10k in 1:14:50 on 4 Sep 2017. My average weekly distance is 16km. I still confuse to choose which plan is best for me and how fast I can go. My actual target is to achieve 55min 10k in Jun 2018. Which plan do you think is the best for my next 5K race on this 4 Nov? I will start to join 10k race by next year.
Many thanks!!
I’m a beginner and as with all sports, i’m guessing it doesn’t matter what program i follow- gains will come progressively and inevitably. My question is will this training work if i am doing this as a form of crosstraining, since i’m not a primarily a runner. 5 /week training seems like nothing, but i just want to hear it from you
Hi Eric, I’m not sure I really understand your question. Sure, whichever plan you follow gains will come progressively at first but you will inevitably plateau at some point, which is why I have put together these structured plans built around a target race pace as it’ll help the progression you’re after. My advice would be if you are only running as part of a cross training programme then these plans probably aren’t for you as they are geared towards running and achieving particular race times. Cheers.