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 Mile / KmTreadmill Pace400m / 800m Splits5km Race Pace
07:41 / 04:467.8 mph / 12.5 km/h1:54s / 3:48s23min 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: 16 minute 5k || 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 Training Plan

Your 24 minute 5k training plan

Week123Rec. Week
Monday30min easy30min easyRest/ Cross-trainRest/ Cross-train
Tuesday3x1km
[email protected]:46 per km/
7:41p/m (90s rec.)
10x400m
[email protected]:54 per 400m/
7:41p/m (60s Rec)
3x1km
[email protected]:46 per km/
7:41p/m (90s rec.)
Rest/ Cross-train
WednesdayRest/ Cross-train30min easy30min easy30min easy
Thursday4x800m
[email protected]:48 per 800m/
7:41 p/m (200m jog rec.)
Hills
Examples
Fartlek
Examples
Rest/ Cross-train
FridayRest/ Cross-trainRestRest/ Cross-train30min easy
SaturdayRest/ Cross-train30min easyRest/ Cross-trainRest/ Cross-train
SundayLong runRest/ Cross-trainLong runRest/ 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.

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 09:40. Aim for somewhere between 09:40 and 10:10 p/mile.
  • Long Run – slow & steady, this should be less than 1 hour.
  • Fartlek – unstructured training. Example Fartlek sessions.

Breakthrough Sessions – 24 minute 5k

These sessions are meant to be challenging intense efforts, treat them as 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.

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.

 

83 Responses

  1. Milly says:

    Hi,
    I’m on the second week of this plan and already feel faster. I enjoy doing long distance and like to maintain being about to do a half marathon, how detrimental would it be for the long runs to be more like two hours in terms of recovery and speed etc?

  2. Oren says:

    Thanks so much for this.
    I started your training with a pace of 26/5km about 8 weeks ago.
    I ran into a hurdle 2 weeks ago with Covid but prior, I was on track for a 24-25min/5km

    I didn’t push too hard on the interval training prior to the race, just let my body recover.

    Today, I Just finished the toronto marathon 5k race at a time of 23:08!!

    Now moving toward the 22 and hopefully 20 by next year.

  3. Deepak Acharya says:

    Can anyone tell me what is the duration of this training???

  4. Lavy says:

    Hi, Your plans are perfect for an amateur runner like me. I didn’t follow them by the book – (avoided the hill segments), but maintained the pace during the intervals (followed religiously). It came as a surprise to me that I went under 24min on a tempo run! So the next target is the sub 22min – but I guess that would require a bit more dedication!!
    # it was much easier to do the intervals when I wasn’t doing them alone, solo always felt harder.

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