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.
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.
5K training plan
A 5K training plan that moves after the run.
A 5K training plan with Jack Daniels VDOT paces, a route for the session, and the week rewritten if you miss a run. Free to start. No credit card.
Open guidePace chart
5K pace chart
A 5K pace chart with finish times. Then paces from your recent race, not from someone else’s chart.
Open guideFree sample plan
8-week 5K training plan
A free 8-week 5K sample week. Then VDOT paces on the days you can train, and the week moves if you miss a run.
Open guideVDOT calculator
VDOT calculator for training paces
A VDOT calculator. Enter a recent race and get Jack Daniels paces for easy, marathon, threshold, interval, and reps. Free. Minutes per km and per mile.
Open guideAdaptive plan
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