5K Under 25 Minutes Plan
Break the 25-Minute 5K Barrier
Break the 25-Minute 5K Barrier
This plan is for runners who can already complete a 5K and want to break 25 minutes. It incorporates intervals, fartlek and tempo runs to improve your speed and endurance. Requires a minimum base of 20 km per week.
Monday: 30 min at easy pace (6:00-6:30/km) | Wednesday: 10 min warm-up + 6 × 400m at 4:45/km (90 sec rest) + 10 min cool-down | Friday: 35 min at moderate pace (5:30-5:45/km) | Sunday: 45 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace (6:00-6:30/km) |
| Wednesday | Intervals: 10 min warm-up + 6 × 400m at 4:45/km (90 sec rest) + 10 min cool-down |
| Friday | Moderate run: 35 min at moderate pace (5:30-5:45/km) |
| Sunday | Long run: 45 min at easy pace |
Monday: 30 min at easy pace | Wednesday: 10 min warm-up + 8 × (1 min fast / 1 min easy) + 10 min cool-down | Friday: 10 min warm-up + 15 min at tempo pace (5:00/km) + 10 min cool-down | Sunday: 50 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace |
| Wednesday | Fartlek: 10 min warm-up + 8 × (1 min fast / 1 min easy) + 10 min cool-down |
| Friday | Tempo: 10 min warm-up + 15 min at tempo pace (5:00/km) + 10 min cool-down |
| Sunday | Long run: 50 min at easy pace |
Monday: 35 min at easy pace | Wednesday: 10 min warm-up + 5 × 800m at 4:40/km (2 min rest) + 10 min cool-down | Friday: 35 min at moderate pace | Sunday: 50 min at easy pace with last 10 min at moderate pace
| Day | Session |
|---|---|
| Monday | Easy run: 35 min at easy pace |
| Wednesday | Intervals: 10 min warm-up + 5 × 800m at 4:40/km (2 min rest) + 10 min cool-down |
| Friday | Moderate run: 35 min at moderate pace |
| Sunday | Long run: 50 min at easy pace with last 10 min at moderate pace |
Monday: 30 min at easy pace (recovery) | Wednesday: 10 min warm-up + 4 × 1000m at 4:50/km (2 min rest) + 10 min cool-down | Friday: 10 min warm-up + 20 min at tempo pace (5:00/km) + 10 min cool-down | Sunday: 55 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace (recovery) |
| Wednesday | Intervals: 10 min warm-up + 4 × 1000m at 4:50/km (2 min rest) + 10 min cool-down |
| Friday | Tempo: 10 min warm-up + 20 min at tempo pace (5:00/km) + 10 min cool-down |
| Sunday | Long run: 55 min at easy pace |
Monday: 35 min at easy pace | Wednesday: 10 min warm-up + 3 × 1200m at 4:45/km (2 min rest) + 10 min cool-down | Friday: 10 min warm-up + 10 × (1 min fast / 1 min easy) + 10 min cool-down | Sunday: 55 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 35 min at easy pace |
| Wednesday | Intervals: 10 min warm-up + 3 × 1200m at 4:45/km (2 min rest) + 10 min cool-down |
| Friday | Fartlek: 10 min warm-up + 10 × (1 min fast / 1 min easy) + 10 min cool-down |
| Sunday | Long run: 55 min at easy pace |
Monday: 30 min at easy pace | Wednesday: 10 min warm-up + 6 × 800m at 4:35/km (90 sec rest) + 10 min cool-down | Friday: 10 min warm-up + 25 min at tempo pace (4:55/km) + 10 min cool-down | Sunday: 60 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace |
| Wednesday | Intervals: 10 min warm-up + 6 × 800m at 4:35/km (90 sec rest) + 10 min cool-down |
| Friday | Tempo: 10 min warm-up + 25 min at tempo pace (4:55/km) + 10 min cool-down |
| Sunday | Long run: 60 min at easy pace |
Monday: 30 min at easy pace | Wednesday: 10 min warm-up + 5 × 600m at 4:30/km (90 sec rest) + 10 min cool-down | Friday: 30 min at moderate pace with 4 × 30 sec strides | Sunday: 45 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace |
| Wednesday | Intervals: 10 min warm-up + 5 × 600m at 4:30/km (90 sec rest) + 10 min cool-down |
| Friday | Moderate run: 30 min at moderate pace with 4 × 30 sec strides |
| Sunday | Long run: 45 min at easy pace |
Monday: 25 min at easy pace | Wednesday: 15 min easy + 4 × 200m at race pace (1 min rest) + 10 min cool-down | Friday: 20 min walking or very easy jog | Sunday: Goal: sub 25 min. Start at 5:00/km and negative split
| Day | Session |
|---|---|
| Monday | Easy run: 25 min at easy pace |
| Wednesday | Activation: 15 min easy + 4 × 200m at race pace (1 min rest) + 10 min cool-down |
| Friday | Active rest: 20 min walking or very easy jog |
| Sunday | 5K Race Day!: Goal: sub 25 min. Start at 5:00/km and negative split |
For sub 25, 800m intervals should be at 4:30-4:45/km. This is faster than race pace to drive adaptation.
Yes, but place gym sessions on easy run days, not after intervals.
You should be able to run a 5K non-stop in about 28-30 minutes comfortably.
No worries, do it the next day or move to the next week keeping your easy runs.
Between 90 seconds and 2 minutes as indicated. Don't shorten the rest periods.