To consider following this 24 minute 5k plan you should already be able to run at a target race pace of 07:41 minute for at least a mile (4:46p/km) and/or have a PB under 26 minutes.
If you are not quite there yet then take a look at the 25 minute 5k training plan instead and then come back to this one once you are in a position to run at this pace.
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
Please read before starting a training plan:
Frequently Asked Questions | Signs of Overtraining
Your Speed/Distance Training Zones: 24 minute 5k
| Pace per Mile / Km | Treadmill Pace | 400m / 800m Splits | 5km Race Pace |
|---|---|---|---|
| 07:41 / 04:46 | 7.8 mph / 12.5 km/h | 1:54s / 3:48s | 23min 50s |
Your 24 minute 5k training plan
| Week | 1 | 2 | 3 | Rec. Week |
|---|---|---|---|---|
| Monday | 30min easy | 30min easy | Rest/ Cross-train | Rest/ Cross-train |
| Tuesday | Reps@4:46 per km/ 7:41p/m (90s rec.) | Reps@1:54 per 400m/ 7:41p/m (60s Rec) | Reps@4:46 per km/ 7:41p/m (90s rec.) | Rest/ Cross-train |
| Wednesday | Rest/ Cross-train | 30min easy | 30min easy | 30min easy |
| Thursday | Reps@3:48 per 800m/ 7:41 p/m (200m jog rec.) | Examples | Examples | Rest/ Cross-train |
| Friday | Rest/ Cross-train | Rest | Rest/ Cross-train | 30min easy |
| Saturday | Rest/ Cross-train | 30min easy | Rest/ Cross-train | Rest/ Cross-train |
| Sunday | Long run | Rest/ Cross-train | Long run | Rest/ Cross-train |
24 minute 5k Training Plan Components
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.
About this Plan
Remember that to even consider following this 24 minute 5k plan you should already be able to run at a target race pace of 07:41 minute for at least a mile (4:46p/km) and/or have a PB under 26 minutes.
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.
Hi – when in this cycle is it appropriate to test your (hopefully) new 5k time?
Hi Patrick, that depends on you and how you feel. My guidance would be 2-3 cycles of the plan but you should be able to tell from how you do in the speed interval sessions, i.e., if you are making the times consistently for a cycle or two then you’re probably ready to try the time. Cheers.
Thanks for the answer – would you suggest tapering to it at all or just rest a bit then bam try the 5k time? Much appreciated.
Hi Patrick, I don’t think you need to taper as such. My advice, and certainly my approach, was to try and plan for the 5k time to be at the end of week 3. Say the race was on Saturday or Sunday you would do a speed session on the Tuesday leaving you 3-4 days for rest if required. Personally I never like having many idle days before a race as I feel my legs need to be ticking over regularly so would do some slow runs or swim on my rest days, before a day off completely on pre-race day. Good luck.
Cheers, very helpful
Hi, what is 30 minutes easy? Does it mean I should just run 5k below 30minutes?
Hi Kirito, it just means to go for a 30min run at an easy pace, don’t worry about distance.
Hey Matt, I’m really thoroughly enjoying your guides and would be grateful if you can clarify for my peace of mind – what is a good suggested pace for our Long Runs at 24 mins?
I followed this plan to the letter (a few missed runs) over three full cycles. I’m not a great runner, but with the whole being at home thing I could train four times a week. Never at weekends either. I’m not a great runner and today I did 23:22.
I was absolutely hammering it. There was a hill up at the start and down as well.
I weigh over 15st and I’m not fat, I’m 6ft3. So for all those who don’t believe, stick to it and you can do it!
Ps (it was hideous at the end- just pump through)
Oh wow this comment has left me excited, I started my training yesterday
Thank you for the resources, it’s being very interesting to follow the training plan. I am now on the middle of it, and I wonder when it’s a good time to test my 5k time i.e. should I test after finishing 1 cycle (4 weeks) of the plan?
Thanks
Thank you for the great guide, started from the “couch to 30min 5k” im now in the 3rd week of the “sub 24min” plan.
Take care.
Hi Luis,
Thank you for your comment, really pleased the plans are working for you and well done!!