Sub 24 Minute 5K Training Plan (w/ PDF)

This 5K training plan is designed for runners who are looking to finish at a time under 24 minutes. It's designed for runners who are finishing 5K's under 27-25 minutes already but need a little extra structure and guidance to get to the next level. 

This is an 8-week training plan that offers interval training days, hill repeats, fartleks, short runs, and longer runs to help you build stamina. 

This training plan was developed to help you hit a target time goal.

Note: Make sure to take the recovery days seriously, as they are the times that allow your body to recover and adapt from the harder workout days. 

Sub 24 Minute 5K Training Plan

SUB 24 MINUTE 5K TRAINING PLAN WEEK BY WEEK

WEEK 1

WEEK 1:

Week One Comments:

This week you will be hitting the ground “running”. Focus on setting a tone for the weeks to come, try to keep it fun. Take the easy day VERY easy this week to ease into training. Be careful not to over-do it on the easy run on Thursday, as you will feel sluggish during the Interval runs on Friday.

The warm-up and cool-down miles are very important to get your body going and to stabilize your heart rate when cooling down. This gives your body a natural decrease in heart rate as you finish your run.

Be sure to REST on the rest days, which means do not go out for a stroll. Cross-training or bike riding is a perfect substitute.

Strides are to be done after your easy runs when they are prescribed, they should be 10-15 seconds and about 85-90% of your max speed (which you should run by feel). Strides will help enhance your running form and prepare your legs for the workouts ahead.

The interval runs work best to run fast for the 200 or 1/8, once you hit the specific distance STOP to catch your breath and then go at it again.

How long should you stop to catch your breath? However long it took you to run the 200 or 1/8 mile. So if it took you one minute to run the 1/8 interval, you rest for one minute and then go continue to the next interval run. 

Don't be surprised, normally the first interval run will be your fastest and then the time will go down each time.

WEEK 2

WEEK 2:

Week Two Comments:

You will waste no time diving headfirst into week 2.

Week two features a hill repeats workout, this is a great way to strengthen your legs and lungs by fighting gravity. Take the warm-up and cool-down seriously, as it gets your body ready to go and then allows your heart rate to get back to a normal pace.

The fartlek run on Friday is going to get your legs used to shift between faster and slower paces, so try to run fast for the “on” portion, and then jog to recover on the “off” portion. On Sunday the mileage has increased to six miles, which helps build endurance for your body and legs.

Might be considered your first Long Run!

Not only are you training your breathing and legs for hard running via the intervals but you are also training to increase the endurance. This will prove monumental during the race.

WEEK 3

WEEK 3:

Week Three Comments:

The interval run has increased to now ten (as opposed to eight in week one). Remember the rule about resting after each interval run.

Take a break to catch your breath for however long it took you to run that interval. This interval running will be hard on your legs so you have a few rest and easy run days in to make sure you get solid miles in.

The tempo run will be a great opportunity to build some great “high end” endurance as well.

Don’t be afraid to ease into the fast pace for the first 5 minutes, and then try to progress to a faster pace.

WEEK 4

WEEK 4:

Week Four Comments:

You are halfway into the eight-week training plan, you’re increasing your strength, improving your speed endurance, and piling up solid miles.

We will now settle into a good 2-week cycle, this week offers another hill repeats workout and fartlek workout.

Once again for the fartlek run on Friday, remember to shift between faster and slower paces, so try to run fast for the “on '' portion, and then jog to recover on the “off” portion.

Keep stacking good weeks on top of each other, it’s natural to start feeling some aches and pains as you progress in your training, make sure to stretch, eat healthily, and sleep well at night for ample recovery and adaptation. 

For the Sunday long run just keep the pace easy and enjoyable, and you can always pick up the pace in the last 10-15 minutes of your run. 

WEEK 5

WEEK 5:

Week Five Comments:

This week will not increase your total miles, but we will focus on three quality sessions.

This week’s interval run is now 6 x 400 meters (¼ mile), so each interval is double the length of the intervals you have been doing, but you will get more rest.

You may be feeling sluggish after this workout, so you have a couple more rest days. The tempo run will also be longer in total, but it is broken into two parts, take 3 minutes between the repetitions so you can recover.

Take Sunday’s eight-mile long-run easy, as it's a lot of miles to run after a hard day on Friday so be cautious and don't overdo it.

WEEK 6

WEEK 6:

Week Six Comments:

This week provides more hill repeats and another fartlek.

We are continuing to build well-rounded strength, power, and speed by working through a range of gears, paces, and distances. Try to pick up the intensity of these workouts this week, as you are definitely gaining fitness.

The nine-mile run on Sunday stretches out your legs and pushes your endurance a little bit.

Next week will bring on your most intense interval session yet, so make sure to take recovery seriously this week. 

WEEK 7

WEEK 7:

Week Seven Comments:

Think of this week as putting a cherry on top of the fitness you have built over the last six weeks.

You will have an intense interval run of 5x 600 meters (⅜ mile), so don’t be afraid to go for it here if you are feeling fit, but do not force anything.

The volume and density of this session are longer than your past interval runs, but consider it as the last real piece to the puzzle to run your 5k PR next week. 

The key is to recover on your rest and easy days to realize the benefits of all your workouts.

We also have a fartlek run for your second workout, this will be a shorter workout, so don’t be afraid to establish a rhythm and get the legs rolling a little faster at the end. 

The eight-mile-long run will solidify all the endurance you have built thus far, but take it easy and just have fun with it. 

WEEK 8

WEEK 8:

Week Eight Comments:

Race week! All the training and preparing comes down to Sunday.

During the week, don't push yourself too hard on the interval day, but still, make sure to get the work in. 

It will keep your body in a rhythm and your legs will be good to go on race day. 

On Race Day, stick to your normal pre-race routine and don't let the adrenaline of the race get you out of your comfort zone especially at the beginning of the race.

Try to get to your goal race pace within the first mile of the race. If you can do that and hold it, you have a really good chance of reaching your goal. 

Once you get to the last 1/2 mile or 1/4 mile, run very hard to the finish line.

That time will be made up for the time it took you to get to your race pace.

Got a question about the training plan? Send me an email and I will respond as quick as possible = trainfora5k@gmail.com.