Sub-25 5K
An eight-week plan of four runs a week: one session of reps, one tempo run, one easy run and a weekend long run. Reps start at 5K pace and move to goal pace as race day nears. Week four is lighter, and the final week tapers into a 5K race.
Runners who can comfortably run 5K, around 27 minutes, and want structure to go under 25.
Length
8 weeks
Runs a week
Up to 4
Biggest week
2 h 55 min
Level
Beginner
Weekly running time, week 1 to week 8
Paces for a 25:00 goal. You'll set your own when you start.
Easy
6:30 /km
Long run
6:20 /km
Threshold
5:15 /km
Goal
5:00 /km
Mile
4:40 /km
Week by week
Quality
Long run
Easy
Race
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
2 h 15 min
Week 2
2 h 35 min
Week 3
2 h 40 min
Week 4
2 h 15 min
Week 5
2 h 40 min
Week 6
2 h 55 min
Week 7
2 h 50 min
Week 8
1 h 45 min
Rest Mon, Wed, Fri
Days are a suggestion: once you start, you can move any session to another day that week. Not sure of your goal? Predict it from a recent race.
The workouts
18 different sessions make up its 32 runs. Open one to see it in full, or run it on its own.