Do not force goal pace too soon
If 5:00/km is currently a stretch, interval length and recovery should reflect that.
5K goal plan
Sub-25 5K training plan
Breaking 25 minutes means holding about 5:00/km or 8:03/mile. The plan should build speed without turning every run into a test.
Included on this page
Target race pace around 5:00/km
Three to four runs per week
Focus on threshold plus controlled intervals
Free resource
Free sub-25 5K sample week
Use this week as a repeatable structure inside an 8-10 week block.
- Target race pace around 5:00/km
- Three to four runs per week
- Focus on threshold plus controlled intervals
WhenSessionHow to run it
Run 1Easy 35 minConversational with 4 strides
Run 23 x 6 min tempoControlled, not race effort
Run 35 x 800mNear 5K effort with jog recovery
Run 4Long easy 55-70 minKeep it relaxed
Training notes
Make the plan fit the runner.
Tempo supports the 5K
Threshold work helps you hold a strong pace without flooding the session with fatigue.
Strides keep speed relaxed
Short accelerations improve economy without the cost of another hard workout.
Related guides
Keep building the plan.
Pace chart
5K pace chart
Use a free 5K pace chart with finish-time examples, then build an adaptive 5K plan in Runapt.
Open guide →Free sample plan
8-week 5K training plan
Use a free 8-week 5K sample plan, then turn it into an adaptive Runapt plan matched to your fitness, recovery, and schedule.
Open guide →Free calculator
Free VDOT Pace Calculator
Calculate VDOT-based easy, marathon, threshold, interval, and repetition training paces from a recent race result. Plan your pace zones for free!
Open guide →Adaptive plan
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