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Table of Contents<\/p>\nToggle<\/span>
How to run 25 minutes for 5k<\/a><\/li>
Who is this training plan for?<\/a><\/li>
Why 5k?<\/a><\/li>
Is a 25 minute 5k good?<\/a><\/li>
Twenty five minutes for 5k<\/a><\/li>
The plan<\/a><\/li>
Prepare for discomfort<\/a><\/li>
Where do you start?<\/a><\/li>
How long is the endurance run?<\/a><\/li>
At what pace should I run the endurance run?<\/a><\/li>
Interval sessions<\/a><\/li>
Optional training days<\/a><\/li>
Training for mental strength<\/a><\/li>
Training Pace Calculator<\/a><\/li>
5k race pace<\/a><\/li>
10k race pace<\/a><\/li>
Threshold pace<\/a><\/li>
Marathon race pace<\/a><\/li>
Long run pace<\/a><\/li><\/ul><\/nav><\/div>\n
<\/span>How to run 25 minutes for 5k<\/span><\/h2>\n
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Picture courtesy of Peter Mooney<\/a><\/figcaption><\/figure>\n
<\/span>Who is this training plan for?<\/span><\/h3>\n
It\u2019s for anyone who is keen to run under 25 minutes for 5k and wants a sub 25 minute 5k training plan. Of course, this covers a wide range of runners; for example, a new runner who has just run their first 5k in 27 minutes and wants to target 25, or, an experienced runner who has been just outside of 25 for years and feels they need more structured training to make the time. The type of training that these runners do will be as varied as the runners themselves. Nevertheless, running under 25 for 5k requires the same pace for any and every runner. That\u2019s what this training plan is all about: training to develop the ability to run at the required pace for 5k.<\/p>\n
<\/span>Why 5k?<\/span><\/h3>\n
The 5k race is one of the most popular distances for both new and experienced runners. For the beginner, the 5k is very often the first race, the first real assessment of running fitness. For the experienced runner, the 5k is a race that can be added into a training schedule without necessarily compromising the rest of the week\u2019s training. And again, it serves as a great marker of current fitness. It\u2019s a race that can be run frequently, and of course with the fabulous initiative of Park Run, the opportunities to find a 5k race have never been greater.<\/p>\n
<\/span>Is a 25 minute 5k good?<\/span><\/h3>\n
Like many races, the time one can achieve categorises a runner. Sub 15? That\u2019s serious running, just over 2 minutes outside of world record pace and will put you roughly in the top 200 of British athletes, if you are female, then you\u2019ll be top ten all time in Britain. Sub 20? The benchmark many club runners use to determine who is a real runner. Sub 25 min 5k? Very often the first real target many runners have after getting the running bug. Sub 30? Similar to sub 25, and maybe a more common target for new female runners.<\/p>\n
Like it or not, these 5 minute steps signify a standard most runners understand. They don\u2019t relate to any significant fitness standards. Nevertheless, they exist and provide a focus for many runners: old, young, male, female, beginner or seasoned veteran.<\/p>\n
<\/span>Twenty five minutes for 5k<\/span><\/h3>\n
The 25 minute 5k also requires nice round numbers for pacing. If you can run 8 minutes per mile for 5k then you\u2019ll make 24:51. If you can get to a running track, then it\u2019s also conveniently 2 minutes per lap (ok, I\u2019ll admit, 1:59). Still, 2 mins per lap will get you to 5k in exactly 25 minutes \u2014 all you need is to find a second or 2 in the last 50m to sneak under.<\/p>\n
<\/span>The plan<\/span><\/h2>\n
This is an eight week plan and it assumes that you can actually run non-stop for 5k or 3 miles and do it reasonably easily in under 30 minutes. Because not one size fits all, there are parts of the plan that will require your own concoction. For example, if you are of more advanced years you might benefit from more recovery between sessions, or perhaps your lifestyle determines that you cannot run as often as some others. Regardless, the key sessions are included and these should be built upon according to your own circumstances. If you can get to a running track, great, some of the sessions are ideally suited to track training. However, it\u2019s not vital and the sessions will work away from the track. It will, however, be very useful for you to find a flat, measured km. This can a be a section of road, path, or other easily accessible area for you. You\u2019ll use this (or the track) to measure and monitor your training.<\/p>\n
<\/span>Prepare for discomfort<\/span><\/h3>\n
Yes, you\u2019ll have to get used to running when fatigued. Not the same kind of fatigue experienced in the latter stages of a long run and especially the marathon, when glycogen stores are dwindling and the muscles and joints are screaming at you to slow down or stop. No, this fatigue is more to do with running out of that other vital energy fuel, oxygen. Gasping-for-air type fatigue, and you\u2019d better get used to that feeling to run to your potential at 5k. Yes, it hurts.<\/p>\n
Indeed, the degree of discomfort you can endure might make the difference between running under 25 minutes or over 25 minutes. The training plan will develop your ability to run faster regardless of any fitness improvements. We can use pain as an indicator to how hard we are running. If we develop our ability to endure, or even embrace pain, we will run faster. The brain is very good at slowing us down if it thinks we are heading for trouble, and we won\u2019t convince it we\u2019re not whilst on the run. However, diving repeatedly into a state of discomfort, and then recovering will teach it not to be so cautious.<\/p>\n
The plan won\u2019t work for everyone; if you are a long way off the target, then perhaps you\u2019re already running to your potential. However, most of us can improve from where we are at even if we\u2019ve been running for many years. If you cannot manage 5k in less than 30 minutes, then you\u2019ll be better off following our sub 30 5k plan.<\/p>\n
Of course, as we get older it becomes increasingly difficult to run fast. And, we have to be realistic; if you are a man over 90 or a woman over 80 you\u2019ll be breaking a world record to run under 25 minutes.<\/p>\n
How well this plan works for you will depend on a number of factors.<\/p>\n
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Your age<\/li>\n
Your current ability<\/li>\n
The Amount of training you do already<\/li>\n
The amount of training time you have available<\/li>\n
Your motivation<\/li>\n
Your weight<\/li>\n
The type of training you do already<\/li>\n<\/ul>\n
The biggest gainers are likely to be young, comparatively new to running, and determined.<\/p>\n
So, lets revisit the requirements. It\u2019s simple, each km must be run on average faster than 5 minutes. And this is a good place to focus your initial assessment if you have no 5k history. Find or devise an accurate, flat 1km of firm, even ground. Warm up with some gentle jogging for 10 minutes and see how long it takes you to run that 1km. Try hard.<\/p>\n
Here\u2019s a table with very rough predictions of 5k time based on your 1km time. This will help you to determine how close to your goal you are.<\/p>\n\n\n\n\n\n\n\n\n
Best time to run 1k<\/td>\n Predicted 5k time<\/td>\n<\/tr>\n
4.30<\/td>\n 25.22<\/td>\n<\/tr>\n
4.45<\/td>\n 26.47<\/td>\n<\/tr>\n
5.00<\/td>\n 28.11<\/td>\n<\/tr>\n
5.15<\/td>\n 29.36<\/td>\n<\/tr>\n
5.30<\/td>\n \u00a031.00<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
There will be some people in the 4.30 category who will be unable to improve enough in 8 weeks to break 25 minutes. There will also be some people in the 5.30+ category who manage to accomplish it. It depends who you are, and where you\u2019ve been on your running journey so far.<\/p>\n
<\/span>Where do you start?<\/span><\/h3>\n
As with any training plan, you should start from where you are now; train according to current ability not your goal time<\/strong>. By all means, have ambitious goals, but plan your training from here to there, not the other way round.<\/p>\n
The training plan has 3 key sessions:<\/p>\n
\n
Interval session<\/li>\n
Threshold run<\/li>\n
Endurance run<\/li>\n<\/ul>\n
You can calculate your training paces from a past performance using the pace calculator below the schedule.<\/p>\n
The schedule also includes \u2018easy\u2019 or \u2018recovery\u2019 sessions. These are important, they still produce a training effect even though they can be done easily. There is some flexibility here, the training plan is not written in stone, it is for guidance. The purpose is to get you running the key workouts to develop your 5k running. Some people will do more, some less depending on ability, experience and of course lifestyle. Although the sessions are given on specific days, there is no requirement to do them on those days. It is however important to allow your body sufficient time to recover after the key workouts; this become more important for those new to running and those of more advanced years.<\/p>\n
<\/span>How long is the endurance run?<\/span><\/h3>\n
The endurance run is given as 3-8 miles (5-13k). You should run according to your ability and experience. A new runner would be foolish to run 10 miles without some groundwork. Ideally, you’ll progress your endurance during the schedule; by approximately half a mile or 1km each week. Experienced runners can do more, but not so much that it impacts on the quality of the Tuesday session. The usual rules apply: don’t do too much too soon and if you get any niggles or injury onset then back off until you have it under control. The 5k is an endurance event, so training to be durable is a prerequisite; we need speed, but we also need to keep it going for over 5k or 3 miles.<\/p>\n
<\/span>At what pace should I run the endurance run?<\/span><\/h3>\n
The endurance or long run pace is not crucial. Its purpose is to train for distance not speed.
\nThe most important thing is not to run it too fast, we need to be fresh for the speed sessions and not feeling fatigued before we start.
\nUse the calculator that appears below the schedule as a guide.<\/p>\n
<\/span>Interval sessions<\/span><\/h3>\n
The interval sessions are ideally run on a track, but anywhere that has a flat, even running surface is ok. If not on the track (where accurate distance measurement is possible), then you can run to time.<\/p>\n
Paces can be calculated using the calculator shown below the training plan.
\nFor some sessions, the pace is given as ‘hard’. The hard pace is considerably faster than 5k race pace, but not flat out. Importantly, it is not so fast that you cannot maintain pace and good running form during the rep (and the whole session). Indeed, one of the purposes of training at this speed is to develop running strength and economy. Improved economy means using less energy to run at a given speed, and is therefore a vital component of distance running ability.<\/p>\n
Recovery pace during interval sessions<\/h4>\n
We need to recover sufficiently after each bout of effort during interval sessions. Runners following this schedule should be able to slow to a jog (no faster than marathon pace) during recoveries without the need to walk. After the shorter, faster reps in some sessions (e.g. 10x 200m (or 1min) hard), then a short walk is fine. But begin running again before launching into the next effort, i.e. ease up to speed rather than increasing explosively.<\/p>\n
<\/span>Optional training days<\/span><\/h3>\n
There are cross-training and optional running days shown. These can be incorporated according to your usual training regime.
\nEasy runs should be easy; the actual pace will depend on personal factors and feelings at the time, but a gentle jog is all it needs to be.<\/p>\n
You’ll see warm up and cool down as part of the speed sessions. These are strongly recommended. The warm up helps get your body and mind prepared for running faster than normal. The cool down helps bring your body back to restful state gradually and (from our experience at least) will help ease out any stiffness resulting from increased effort. We have a page offering guidance for warm up<\/a>.<\/p>\n
<\/span>Training for mental strength<\/span><\/h2>\n
The training plan below focuses on physical training, but, physiology is only one side of the performance equation. To get the most from our bodies we must develop mental strength.<\/p>\n
Running 5k is somewhat easy for most people who can run, but racing 5k is hard and it will be uncomfortable. Race-pace hurts, and whilst some of the sessions in this plan will get us accustomed to discomfort, it is very useful to reframe this discomfort, from something to avoid to something to welcome and even embrace. Mental exercises including visualisation can help to alter what discomfort means to us whilst running.<\/p>\n
Hypnosis is a great way to quickly develop our ability to run to our true potential. We strongly recommend the downloadable audio hypnosis sessions from Uncommon Knowledge. We’ve used and benefitted from them. Once you have them, you can use them time and time again to move your running up to a higher level. Take a look at their various running-related recordings; they will undoubtedly help you lift your performances to a higher level: sports and running specific hypnosis downloads<\/a>.\u00a0<\/p>\n\n\n\n\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t
Week 1<\/td> Monday<\/td> Optional easy run<\/td> 3-5 miles, 5-8k<\/td>\n<\/tr>\n
<\/td> Tuesday<\/td> Interval session: 4x1k @ 10k race pace. 90 sec rec<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Wednesday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Thursday<\/td> Threshold: 2x 2k@ threshold 3 min rec<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Friday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Saturday<\/td> Optional easy run<\/td> 3-5 miles, 5-8k<\/td>\n<\/tr>\n
<\/td> Sunday<\/td> Endurance run<\/td> 3-8 miles, 5-13k<\/td>\n<\/tr>\n
<\/td> <\/td> <\/td> <\/td>\n<\/tr>\n
Week 2<\/td> Monday<\/td> Optional easy run<\/td> <\/td>\n<\/tr>\n
<\/td> Tuesday<\/td> Interval session: 10\u00d7400 (or 2mins) hard, 90 sec rec<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Wednesday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Thursday<\/td> Threshold: 20mins @ threshold<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Friday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Saturday<\/td> Optional easy run<\/td> 3-5 miles, 5-8k<\/td>\n<\/tr>\n
<\/td> Sunday<\/td> Endurance run<\/td> 3-8 miles, 5-13k<\/td>\n<\/tr>\n
<\/td> <\/td> <\/td> <\/td>\n<\/tr>\n
Week 3<\/td> Monday<\/td> Optional easy run<\/td> <\/td>\n<\/tr>\n
<\/td> Tuesday<\/td> Interval session, alternating minutes: run 1 minute at 5k pace, then 1 minute at marathon pace, repeat 10 times (20 mins total).<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Wednesday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Thursday<\/td> Threshold: 3x 2k @ threshold 3 mins rec<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Friday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Saturday<\/td> Optional easy run<\/td> 4-6 miles, 6-10k<\/td>\n<\/tr>\n
<\/td> Sunday<\/td> Endurance run<\/td> 3-8 miles, 5-13k<\/td>\n<\/tr>\n
<\/td> <\/td> <\/td> <\/td>\n<\/tr>\n
Week 4<\/td> Monday<\/td> Optional easy run<\/td> 4-6 miles, 6-10k<\/td>\n<\/tr>\n
<\/td> Tuesday<\/td> Interval session: 4X1k@ 5k pace 90 sec rec<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Wednesday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Thursday<\/td> Threshold: 30 mins @ threshold<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Friday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Saturday<\/td> Optional easy run<\/td> 4-6 miles, 6-10k<\/td>\n<\/tr>\n
<\/td> Sunday<\/td> Endurance run<\/td> 3-8 miles, 5-13k<\/td>\n<\/tr>\n
<\/td> <\/td> <\/td> <\/td>\n<\/tr>\n
Week 5<\/td> Monday<\/td> Optional easy run<\/td> 4-6 miles, 6-10k<\/td>\n<\/tr>\n
<\/td> Tuesday<\/td> Interval session 10x 200m (or 1min) hard, \u00a0 90 sec rec<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Wednesday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Thursday<\/td> Threshold: 2x 2k@ threshold 3 min rec<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Friday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Saturday<\/td> Optional easy run<\/td> 4-6 miles, 6-10k<\/td>\n<\/tr>\n
<\/td> Sunday<\/td> Endurance run<\/td> 3-8 miles, 5-13k<\/td>\n<\/tr>\n
<\/td> <\/td> <\/td> <\/td>\n<\/tr>\n
Week 6<\/td> Monday<\/td> Optional easy run<\/td> 4-6 miles, 6-10k<\/td>\n<\/tr>\n
<\/td> Tuesday<\/td> Interval session: 12\u00d7400 (or 2mins) hard, 90 sec rec<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Wednesday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Thursday<\/td> Threshold: 30 mins @ threshold<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Friday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Saturday<\/td> Optional easy run<\/td> 4-6 miles, 6-10k<\/td>\n<\/tr>\n
<\/td> Sunday<\/td> Endurance run<\/td> 3-8 miles, 5-13k<\/td>\n<\/tr>\n
<\/td> <\/td> <\/td> <\/td>\n<\/tr>\n
Week 7<\/td> Monday<\/td> Optional easy run<\/td> 4-6 miles, 6-10k<\/td>\n<\/tr>\n
<\/td> Tuesday<\/td> Interval session: alternate 1min hard, 3 mins easy (10 each)<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Wednesday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Thursday<\/td> Threshold: 2x15mins @ threshold, 3 min rec<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Friday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Saturday<\/td> Optional easy run<\/td> 4-6 miles, 6-10k<\/td>\n<\/tr>\n
<\/td> Sunday<\/td> Endurance run<\/td> 3-8 miles, 5-13k<\/td>\n<\/tr>\n
<\/td> <\/td> <\/td> <\/td>\n<\/tr>\n
Week 8<\/td> Monday<\/td> Optional easy run<\/td> 4-6 miles, 6-10k<\/td>\n<\/tr>\n
<\/td> Tuesday<\/td> Interval session: 12x 200 (or 1min) @ 5k 1 min rec<\/td> 10 mins warm up and cool down<\/td>\n<\/tr>\n
<\/td> Wednesday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Thursday<\/td> Easy run<\/td> 4-6 miles, 6-10k<\/td>\n<\/tr>\n
<\/td> Friday<\/td> Rest or cross train<\/td> <\/td>\n<\/tr>\n
<\/td> Saturday<\/td> Optional easy run<\/td> 3-5 miles, 5-8k<\/td>\n<\/tr>\n
<\/td> Sunday<\/td> Race<\/td> <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n
<\/p>\n
\n\t
<\/span>Training Pace Calculator<\/span><\/h2>\n\t
\n\t
Enter recent race result time for:\n\t ::\n\t <\/p>\n\t
\n\t \n\t <\/p>\n\t
Training paces in minutes per mile, mins per km, mins per 400m and rating of perceived effort.<\/p>\n\t
<\/span>5k race pace
\n\t \n\t <\/span><\/h3>\n\t
<\/span>10k race pace
\n\t \n\t <\/span><\/h3>\n\t
<\/span>Threshold pace
\n\t \n\t <\/span><\/h3>\n\t
<\/span>Marathon race pace
\n\t \n\t <\/span><\/h3>\n\t
<\/span>Long run pace
\n\t \n\t <\/span><\/h3>\n\t
\n\t \n\t <\/p>\n\t <\/form>\n\t <\/div>\n\t
RPE is a Rating of Perceived Effort, for more detailed info, see our page explaining training paces<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"
Reading time: 10 minutes How to run 25 minutes for 5k Who is this training plan for? It\u2019s for anyone who is keen to run under 25 minutes for 5k and wants a sub 25 minute 5k training plan. Of course, this covers a wide range of runners; for example, a new runner who has […]<\/p>\n","protected":false},"author":1,"featured_media":4095,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[490,409],"tags":[],"class_list":["post-4060","post","type-post","status-publish","format-standard","has-post-thumbnail","category-5k-training","category-training-plans","entry"],"_links":{"self":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/4060","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/comments?post=4060"}],"version-history":[{"count":39,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/4060\/revisions"}],"predecessor-version":[{"id":4813,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/4060\/revisions\/4813"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/media\/4095"}],"wp:attachment":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/media?parent=4060"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/categories?post=4060"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/tags?post=4060"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}