Plans, paces & PBs A 3-week build plus 1 recovery week for runners building toward a 24-minute 5k.
Best suited to runners who can already run around 7:41/mile for at least a mile and/or have a current 5k PB under around 26 minutes.
This plan is built around controlled quality work, genuinely easy running, and enough recovery to let the hard sessions actually work.
Start here. Follow the rhythm of the block: easy days protect the quality days, and recovery protects the next block.
Use 1km and 800m work with more recovery around the harder days.
Controlled aerobic running. Keep this deliberately comfortable.
Run each rep at target 5k pace.
Low-impact cross-training only if it helps recovery.
Controlled reps at target rhythm.
Low-impact cross-training only if it helps recovery.
Low-impact cross-training only if it helps recovery.
Slow and steady aerobic running, kept under an hour unless the plan notes otherwise.
Use 400m repetitions and hills, with easy running held back.
Controlled aerobic running. Keep this deliberately comfortable.
Controlled short reps at target pace.
Controlled aerobic running. Keep this deliberately comfortable.
Use Kenyan hills or hill sprints to build power, form and running economy.
Low-impact cross-training only if it helps recovery.
Controlled aerobic running. Keep this deliberately comfortable.
Low-impact cross-training only if it helps recovery.
Return to 1km reps, add fartlek, and keep enough space for recovery.
Low-impact cross-training only if it helps recovery.
Practise calm 24-minute rhythm.
Controlled aerobic running. Keep this deliberately comfortable.
Unstructured speed play. Vary the effort without chasing exact splits.
Low-impact cross-training only if it helps recovery.
Low-impact cross-training only if it helps recovery.
Slow and steady aerobic running, kept under an hour unless the plan notes otherwise.
Reduce load and keep just enough easy running to stay loose.
Low-impact cross-training only if it helps recovery.
Low-impact cross-training only if it helps recovery.
Controlled aerobic running. Keep this deliberately comfortable.
Low-impact cross-training only if it helps recovery.
Controlled aerobic running. Keep this deliberately comfortable.
Low-impact cross-training only if it helps recovery.
Low-impact cross-training only if it helps recovery.
Want a copy in your inbox too?
Send the complete schedule and session guidance to yourself.
The pace you need to run close to 24 minutes.
Breakeven sessions maintain and support. Breakthrough sessions move the target forward.
These maintain fitness, support recovery and prepare you for the breakthrough sessions.
These are the hard sessions that move you toward the target. Treat them as mini-milestones, not ego tests.
Three purposeful build weeks, then a recovery week to absorb the work before repeating, tapering, or racing.
Use 1km and 800m work with more recovery around the harder days.
Use 400m repetitions and hills, with easy running held back.
Return to 1km reps, add fartlek, and keep enough space for recovery.
Reduce load and keep just enough easy running to stay loose.