5K Training Plan

24 Minute 5k Training Plan

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24-minute 5K essentials

What pace do you need to run a 24-minute 5K?

Exactly 24:00 requires an average of 4:48/km or about 7:43/mile. This plan targets 4:46/km (7:41/mile), giving you a small racing buffer while building the speed and endurance needed to hold it.

Race Threshold
4:48/km · 7:43/mile
The average pace for exactly 24:00.
Plan Target
4:46/km · 7:41/mile
A small buffer so race day does not depend on perfect pacing.
Training Week
4 runs in build weeks
The recovery week cuts the load to 2 runs.
Training Period
8–12 weeks
Repeat the four-week block two or three times.
Suggested Race Splits

These use the plan's 4:46/km target and leave a small margin around the goal.

1 km4:46
2 km9:32
3 km14:18
4 km19:04
Finish23:50
Your PB progression

See where this plan sits in the 5K ladder.

Use the easier step if this target feels too large. Once this pace is repeatable, the faster plan becomes the next sensible PB target.

Build from here26:0026 Minute 5k Training Plan
Your current plan24:0024 Minute 5k Training Plan
Next PB target22:0022 Minute 5k Training Plan
Week-by-Week

24 Minute 5k Training Plan

Follow the rhythm of the block: easy days protect the quality days, and recovery protects the next block.

Training block4 weeks
Build weeks4–5 runs / week
Target pace4:46/km
Session guide

Repeat the block two or three times. Open a week to see the daily sessions.

Week 1 Introduce 24-minute rhythm 4 runs 3 x 1km · 4 x 800m

Use 1km and 800m work with more recovery around the harder days.

Monday

30 min easy

No quicker than 9:40/mile
Easy
Tuesday

3 x 1km

Run each rep at target 5k pace.

4:46/km / 7:41/mile 90s jogged recovery
Breakthrough
Wednesday

Rest or cross-train

Rest
Thursday

4 x 800m

Controlled reps at target rhythm.

3:48 per 800m / 7:41/mile 200m jogged recovery
Breakthrough
Friday

Rest or cross-train

Rest
Saturday

Rest or cross-train

Rest
Sunday

Long run

Under 1 hour unless noted otherwise.

Easy conversational pace
Long run
Week 2 Build speed and resilience 5 runs 10 x 400m · Hills

Use 400m repetitions and hills, with easy running held back.

Monday

30 min easy

No quicker than 9:40/mile
Easy
Tuesday

10 x 400m

Controlled short reps at target pace.

1:54 per 400m / 7:41/mile 60s standing recovery
Breakthrough
Wednesday

30 min easy

No quicker than 9:40/mile
Easy
Thursday

Hills

Use Kenyan hills or hill sprints to build power, form and running economy.

Hard but controlled effort Jog back / controlled recovery
Breakthrough
Friday

Rest or cross-train

Rest
Saturday

30 min easy

Comfortable only
Easy
Sunday

Rest or cross-train

Rest
Week 3 Specific rhythm 4 runs 3 x 1km

Return to 1km reps, add fartlek, and keep enough space for recovery.

Monday

Rest or cross-train

Rest
Tuesday

3 x 1km

Practise calm 24-minute rhythm.

4:46/km / 7:41/mile 90s jogged recovery
Breakthrough
Wednesday

30 min easy

No quicker than 9:40/mile
Easy
Thursday

Fartlek run

Mixed effort
Fartlek
Friday

Rest or cross-train

Rest
Saturday

Rest or cross-train

Rest
Sunday

Long run

Under 1 hour unless noted otherwise.

Easy conversational pace
Long run
Recovery Week Absorb and reset 2 runs Rest or cross-train

Reduce load and keep just enough easy running to stay loose.

Monday

Rest or cross-train

Rest
Tuesday

Rest or cross-train

Rest
Wednesday

30 min easy

Easy only
Easy
Thursday

Rest or cross-train

Rest
Friday

30 min easy

Easy only
Easy
Saturday

Rest or cross-train

Rest
Sunday

Rest or cross-train

Rest
Session Guide

What each session is doing

Breakeven sessions maintain and support. Breakthrough sessions move the target forward.

Target Pace

7:41/mile / 4:46/km

The pace you need to run close to 24 minutes.

Treadmill equivalent7.8 mph / 12.5 km/h
400m split1:54 at race pace
800m split3:48

Breakeven sessions

These maintain fitness, support recovery and prepare you for the breakthrough sessions.

Steady / easy runEasy running should be no quicker than 9:40/mile. Aim somewhere around 9:40-10:10/mile.
Long runKeep the long run slow and steady, generally under an hour.
FartlekUnstructured speed play. Use it to practise changing gears without obsessing over exact splits.

Breakthrough sessions

These are the hard sessions that move you toward the target. Treat them as mini-milestones, not ego tests.

400m repsRun around 1:54 per 400m at roughly 7:41/mile pace with 60 seconds standing recovery.
800m repsRun 3:48 per 800m at about 7:41/mile pace with a 200m jogged recovery.
1km intervalsHit 4:46/km at around 7:41/mile pace with 90 seconds jogged recovery.
HillsAlternate Kenyan hills and hill sprints to balance power and endurance.
Quick Answers

5K training plan questions

Clear answers on pace, readiness and how to adapt the plan without mangling its purpose.

What pace do I need to run a 24-minute 5K?

Exactly 24:00 is 4:48/km or about 7:43/mile. The plan targets 4:46/km or 7:41/mile to provide a small buffer.

How many days a week should I run?

The full build weeks contain 4 running days, including deliberately easy running. If you need to remove a day, drop an easy run first and preserve recovery between the quality sessions.

How long should I follow this plan?

Use the three build weeks and one recovery week as a repeatable block. Most runners should allow eight to twelve weeks, completing two or three blocks before their target race.

What current 5K time should I have before starting?

Best suited to runners with a current 5k PB under around 26 minutes.

Which sessions matter most?

The race-pace repetitions develop your target 5K rhythm. Easy runs and the long run build the aerobic support, while the recovery week lets the training take effect.

Running together

Progress, questions & PBs

Following this plan? Share your progress or ask a question.

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