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 there, is there a diet plan you’d recommend to go with this training schedule and what food is recommended for consumption before a run to maximise stamina and growth? Cheers
Hi Michael, it’s not something I’ve looked at including on the website yet but definitely on the to do list as nutrition is vital to training in a structured and committed way. Please check back again soon and I’ll hopefully have some updates on the site that will help. Cheers.
Thanks Matt. Also on easy run days is it advisable to incorporate hilly routes at a slow pace to help build muscle and endurance or will this hamper performance in breakthrough and breakeven sessions?
Cheers
Hey Matt, Just wondering, when we should re-test ?
Hi Dani, a retest of the PB is advisable after a further 2-3 cycles. Good luck with your training.
Hi Matt,
I was wondering if it would be ok to do the long runs on a treadmill or if it is recommended to be done outdoors, what would you do?
Looking
forward to your response.
Hi Blair, you certainly could do but them on a treadmill but if it was me I would only opt for this if outside runs weren’t possible, i.e., there’s snow everywhere! 🙂 Treadmills are quite unforgiving on the knees and joints so I personally would rather do my long runs outside, even some of them off road. Nothing wrong with doing the odd long run on the treadmill though. Good luck with your training.
Oh nvm
Is there a good way to print this article? The formatting gets all wonky when I try to do it, even to a PDF.
Hi Matt,
Right now my PB is just over 28min. I want to train towards being able to run a 16min 5km.
I think it best to start with your 28min training plan. My question is; after I finish the 3 week training plan and the 1 week recovery, can I than start with the 26min training plan in week 5, the 24min training plan in week 10 etc, or do you recommend to repeat the same training plan several times?
Looking forward to your response.
Hi Claudia, the training plans are intended to be repeated in a cycle until the target time has been achieved. For example, you might roll with the 28 minute plan for a 7 to 8 weeks (i.e., 2 cycles of it) or until you have ran a 28 minute 5k and then you could progress to the 26min training plan. Hope that makes sense. Good luck and let us know how it goes.
Hey Matt, just finished your couch to 5k with a time of 29 mins and I was just wondering, how you can measure your speed for a run? I don’t really like running carrying a phone or anything but I’m not sure if there is a way I can do this.
Hi Lily, the only way of accurately doing this is to use a watch that provides speed data, such as a Garmin (these can be very expensive so I usually pick one up on eBay).