24 minute 5k Training Plan

Target Race Pace: 7:41 per mile / 4:46 per km for a 24 Minute 5k

To run a 24 minute 5k you will need to be able to run at a target race pace of 7:41 minutes per mile pace for the full 3.1 mile distance (4:46 per kilometre).

 

Your Speed/Distance Training Zones: 24 minute 5k

Pace per MilePace per KmTreadmill Pace mphTreadmill Pace km/h400m Pace800m Pace5km Race Pace
07:4104:467.8 mph12.5 km/h1:54 secs3min 48s23min 50s
*for speed/distance conversation allow for a small amount of rounding up/ down.
24 minute 5k

Follow our training plan for a sub 24 minute 5k

To start this training plan it is recommended that your 5k PB should be below the 26 minute 5k mark already and you are able to run at a pace of 7:41 per mile for at least 1km.

During the course this 24 minute 5k training plan you will be running at a slightly faster pace than this for short durations so you need to ensure that you can hit the 7:41 for at least 1km before you are nailing it for the full 24 minutes.

If you are not quite there yet, have a look at one of our other 5k training plans before building up to this one:

Other 5k training plans: 18 minute 5k || Sub 20 5k || 22 minute 5k || 24 minute 5k || 26 minute 5k|| 28 minute 5k || Sub 30 minute 5k || Couch to 5k

Your 24 minute 5k training plan

Please read before starting a training plan:
Frequently Asked Questions
Signs of Overtraining
WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
130min easy3x1km
[email protected]:46 per km/ 7:41p/m (90s rec.)
Rest/ Cross-train4x800m
[email protected]:48 per 800m/ 7:41 p/m (200m jog rec.)
Rest/ Cross-trainRest/ Cross-trainLong run
230min easy10x400m
[email protected]:54 per 400m/ 7:41p/m (60s Rec)
30min easyHills
Examples
Rest30min easyRest/ Cross-train
3Rest/ Cross-train3x1km
[email protected]:46 per km/ 7:41p/m (90s rec.)
30min easyFartlek
Examples
Rest/ Cross-trainRest/ Cross-trainLong run
Rec. WeekRest/ Cross-trainRest/ Cross-train30min easyRest/ Cross-train30min easyRest/ Cross-trainRest/ Cross-train

 

Time commitment: You will need to commit roughly 3 hours of work a week over the course of the 24 minute 5k training plan depending on the amount of time you spend cross training.

Breakthrough Sessions – 24 minute 5k:
The highlighted sessions need to be challenging intense efforts, mini-milestones towards your target.

  • 400m Reps – these need to be at 7:41 p/m pace (1:54 per lap) with a 60sec standing recovery.
  • 800m Reps – should be reps at 7:41p/m pace (3:48 per 800m) with a 200m jogged recovery.
  • 1km Intervals – hit 7:41p/m pace (4:46 per km) with a 90sec jogged recovery.
  • Hills: Kenyans/ Hill Sprints – alternate between Kenyans and Hill Sprints to get a balance of power and endurance training. Example Hill Training Sessions.

Breakeven Sessions – 24 minute 5k:
These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions.

  • Steady Run – this should be no quicker than 08:30 p/m.
  • Long Run – this should be less than 1 hour.
  • Fartlek – unstructured training. Example Fartlek sessions.

The core work for the 24 minute 5k training plan is set over a 3-week period with the addition of 1 week’s recovery. At the end of the first 4-week cycle you can repeat and/or tailor the plan to your individual needs to focus on your particular 5k event.

It is recommended that after 2/3 months of using the training plan that you take a break and treat yourself to a couple of weeks of low-key training. Much like the recovery week this should start with 2-3 day’s off from running completely and continue with a couple of break-even runs during the course of the week.

Matt

Keen amateur runner who likes keeping fit & devising training plans that help you get faster. The plans on this site have helped me knock minutes off all my times. I also love cats and popcorn.

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14 Responses

  1. Hannes says:

    DID IT! Exactly 24:00. Last 400m was a sprint. During 10x400m, week2
    I added 1hour recovery on the crosstrainer every day, bpm 60-75%, because my muscles/bones can’t handle a everyday reco run yet.

  2. Adam says:

    Hello Matt,
    I presume day 4 of the plan is a typo? I tried banging out 3:48 per 800m and nearly died at least twice…..
    Loving the plans though – cheers,

  3. Dan says:

    Hi Matt,
    I’m following your sub 24 plan and loving it at the moment! I’m fairly confident I’ll hit sub 24 on my next attempt so I’d like to know your recommendation on transitioning between the plans.

    Should I move straight into following the sub 22 plan and push myself to hit those training speeds? Or do I repeat the sub 24 plan, maybe increasing the speed a little to make it less of a jump? (Basically creating my own sub 23 plan!)

    • Matt says:

      Hi Dan, good question. What I did in the past was to just start the sub 22 minute plan knowing that I wouldn’t quite be there but would push myself that bit harder to achieve. It actually worked as a good motivating factor for me. Obviously be careful not to over-do it and I would recommended you start the 22 min plan after the recovery week so you’re fresh. Good luck.

  4. Patrick says:

    Hey Matt, thanks for posting this. Ran today to get a baseline and finished 5k in 24:45, but was pretty gassed. I figure I’ll follow this plan for 1-2 rotations and then move on to 22min plan. Goal is to get sub-20 by the summer.
    What would you recommend as a pace for the Long Run?
    Thanks again!
    Patrick

    • Matt says:

      Hi Patrick, I’d go for something in the region of 08:50-09:10 for your long run.
      Good luck with the training and let us know how you get on. Cheers.

  5. Konrad says:

    According to your plan, on which day exactly there are the greatest chances to run sub 24 min? After the recovery week (i.e. Monday of the 5th week)?

  6. Julie Longmire says:

    Thank you for this! Just curious, how many 3-4 week cycles would you guess it would take to get my time down to the 24 min? I’m sure there are many factors, but I just want to have a rough idea of how long I’d be training to get to that pace. I’m a pretty inexperienced runner but do tons of cross training. My most recent 5K was a PR at 25:58 (actually a little less because the race turned out to be 3.2 miles– jerks!). Just curious what your guess would be. 12 weeks sound reasonable?

    • Matt says:

      Hi Julie, it’s so annoying when they get the course measurements wrong!
      Yes there’s obviously a few factors involved but I would think with all things being equal that you could expect to get that down to 24 mins certainly within 4 cycles of the plan. I’ve known people who have done it in circa two cycles but this depends on many factors, not least previous experience to this sort of training, discipline, and eating the right things etc.
      In short, your estimate sounds very reasonable but I’m sure you could achieve this earlier if desired.
      Good luck and let us know how you get on 🙂
      Matt

  7. rich plunkett says:

    week 2 of 24min 5k plan; 400m/6:50 p/m is 1:43 per lap not 1:53

    • Matt says:

      Thanks for pointing that out, Rich. Was caught out slightly with the mile/ kilometre conversions; I’ve adjusted the table so hopefully should all now be consistent.

      Cheers,
      Matt