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.
Can you define the “easy 30min” day. Is this just a light jog with no worries about pace at all?
Hi Matt Great site and plans. I have a 5k (saturday) that would be at the end of week 3 (2nd cycle of 28 min plan). Should I follow week 3 with a 5k at the end of the week? And, my 2nd question is, I move right into having a 10k 4 weeks later. Can I immediately move to one of the 10k plans for those next 4 weeks? Thanks so much!
Are the recoveries after each interval on the Tuesdays and first Wednesday?
What should we do for a warm-up before each session? Do we need to do a warm-up for an easy run?
I love this plan! I’m going to speak bluntly – as a woman who has one week per month scuppered by problematic menstruation, I have often found it difficult to follow training plans since I started running aged 16. I am now 45! This plan is great as I can time it so the recovery week covers the time when I struggle to find much energy. Instead of it being a ‘problem’, this plan allows me to cater for it. Thank you.
Hi Stephanie, thanks for taking the time to comment on this and I’m really pleased that you’ve been able to incorporate the plan into your monthly training cycle. Good luck with the training! Cheers.
Hi. I am following your 28 minute 5km plan. Can you please advise what pace I should be aiming for and should I be trying to run for the full hour please? Thankyou.
Hi. Sorry, this is in reference to the long run! Thankyou
I’d like to know this too. Thank you.
Hi Eleanor, for the long run do not worry about the pace. Just try and enjoy being out. You don’t need to go longer than 1 hour ideally, but this is down to you and your experience and comfort at the pace.