Target Race Pace: 8:21 per mile / 5:11 per km for a 26 minute 5k
A 26 minute 5k requires you to run at a target race pace of just under 8:20 minutes per mile pace for the full 3.1 mile distance (5:12 per kilometre).
Your Speed/Distance Training Zones: 26 minute 5k
|Pace per Mile||Pace per Km||Treadmill Pace mph||Treadmill Pace km/h||400m Pace||800m Pace||5km Race Pace|
|08:15||05:09||7.2 mph||11.6 km/h||2:03 secs||4min 07s||25min 45s|
|08:20||05:12||7.2 mph||11.5 km/h||2:04 secs||4min 09s||26min 00s|
To start this training plan it is recommended that your 5k PB should be below the 28 minute 5k mark already and you are able to run at a pace of 8:20 per mile for at least 1km.
During the course this 26 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 8:21 for at least 1km before we start to think about maintaining it for 26 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:
Your 26 minute 5k training planPlease read before starting a training plan:
Frequently Asked Questions
Signs of Overtraining
[email protected]5:12 per km/ 8:20p/m (90s rec.)
(200m rec jog)
|Rest/ cross-train||30min easy||Long run|
[email protected]:02 per 400m / 8:10p/m (60s rec.)
|Rest||Rest/ cross-train||Rest/ cross-train|
[email protected]:12 per km/ 8:20p/m (90s rec.)
|30min easy||Rest/ cross-train||Fatlek|
|Rec. Week||Rest/ cross-train||Rest/ cross-train||30min easy||Rest/ cross-train||30min easy||Rest/ cross-train||Rest/ cross-train|
Time commitment: You should be looking to commit roughly 3 hours of work a week over the course of the 26 minute 5k training plan in addition to any time spent cross training.
Breakthrough Sessions – 26 minute 5k: The sessions highlighted should be challenging intense efforts, mini-milestones towards your target:
- 400m Reps – these need to be at 8:10 p/m pace (2:02 per lap) with a 60sec standing recovery.
- 800m Reps – should be reps at 8:20p/m pace (4:09 per 800m) with a 200m jogged recovery.
- 1km Intervals – hit 8:20p/m pace (5:12 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 – 26 minute 5k: These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:
- Steady Run – this should be no quicker than 08:55 p/m.
- Long Run – this should be less than 1 hour.
- Fartlek – unstructured training. Example Fartlek sessions.
The core work for the 26 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. This should start with 2-3 day’s off from running completely and continue with a nice short easy run every other day.