Train for a 5K
14 weeks · Weeks 1 to 4 build easy base, weeks 5 to 9 add threshold and 5K-pace reps, weeks 10 to 12 sharpen, weeks 13 to 14 taper and race. · generated 8 August 2026
Trains Tue · Thu · Sun
4/42 runs done
What it made of me
Now You are running about 7.4km a week over 3 runs, with a recent 5K at 30:07 (6:01/km).
Approach Fourteen weeks: build frequency and easy volume first, add threshold and 5K-pace work from week 5, then sharpen and taper for a sub-25 attempt.
Verdict Sub-25:00 (5:00/km) is a real stretch from a 30:07 base, but reachable in 14 weeks of steady work.
5 km in 24:30–25:00
Target
Your paces
Easy 6:30–7:10 /km
Steady 6:00–6:25 /km
Threshold 5:30–5:45 /km
Interval 5:00–5:15 /km
walk easy fast rest
Week 1 Base 2/3 ✓ 11 km
Intentional frequency build: three short easy runs, none longer than your recent typical run.
Thu Easy run Easy 3.5 km 6:30–7:10 /km
3.5 km easy run
Week 2 Base 2/3 ✓ 12 km
Longest run goes to 5km, weekday runs hold at 3.5km.
Thu Easy run Easy 3.5 km 6:30–7:10 /km
3.5 km easy run
Week 3 Base 0/3 ✓ 13.5 km
Weekday runs rise to 4km, long run to 5.5km, all still easy.
Tue Easy run Easy 4 km 6:30–7:10 /km
4 km easy run
Thu Easy run Easy 4 km 6:30–7:10 /km
4 km easy run
Sun Long run Easy 5.5 km 6:30–7:10 /km
5.5 km easy run
Week 4 This week Base 0/3 ✓ 11.5 km
Deload: cut volume roughly 15% to absorb the first three weeks.
Tue Easy run Easy 3.5 km 6:30–7:10 /km
3.5 km easy run
Thu Easy run Easy 3.5 km 6:30–7:10 /km
3.5 km easy run
Sun Long run Easy 4.5 km 6:30–7:10 /km
4.5 km easy run
Week 5 Build 0/3 ✓ 14.5 km
First quality: a fartlek of 6x1 minute at 5K effort inside an easy run.
Tue Easy run Easy 4 km 6:30–7:10 /km
4 km easy run
Thu Fartlek 4.5 km Z4 · 158–177
10:00 warm-up6× 60 s / 90 s easy jog10:00 cool-down
6x1 minute at 5K effort, 90 seconds easy jog between.
Sun Long run Easy 6 km 6:30–7:10 /km
6 km easy run
Week 6 Build 0/3 ✓ 16 km
First threshold run: 2x6 minutes at 5:30 to 5:45/km.
Tue Easy run Easy 4.5 km 6:30–7:10 /km
4.5 km easy run
Thu Threshold run 5 km Z4 · 158–177
10:00 warm-up2× 6:00 / 2:00 easy jog10:00 cool-down
2x6 minutes at threshold, 2 minutes easy jog between.
Sun Long run Easy 6.5 km 6:30–7:10 /km
6.5 km easy run
Week 7 Build 0/3 ✓ 17 km
Intervals by distance: 5x400m at 5:00 to 5:15/km.
Tue Easy run Easy 5 km 6:30–7:10 /km
5 km easy run
Thu Intervals 5 km Z4 · 158–177
10:00 warm-up5× 400 m / 90 s easy jog10:00 cool-down
5x400m at 5K effort, 90 seconds easy jog between.
Sun Long run Easy 7 km 6:30–7:10 /km
7 km easy run
Week 8 Build 0/3 ✓ 13.5 km
Deload: hold quality light with 4x1 minute at 5K effort, trim volume.
Tue Easy run Easy 4 km 6:30–7:10 /km
4 km easy run
Thu Fartlek 4.5 km Z4 · 158–177
10:00 warm-up4× 60 s / 2:00 easy jog10:00 cool-down
4x1 minute at 5K effort, 2 minutes easy jog between.
Sun Long run Easy 5 km 6:30–7:10 /km
5 km easy run
Week 9 Build 0/3 ✓ 18.5 km
Threshold volume up: 3x7 minutes at threshold.
Tue Easy run Easy 5 km 6:30–7:10 /km
5 km easy run
Thu Threshold run 6 km Z4 · 158–177
10:00 warm-up3× 7:00 / 2:00 easy jog10:00 cool-down
3x7 minutes at threshold, 2 minutes easy jog between.
Sun Long run Easy 7.5 km 6:30–7:10 /km
7.5 km easy run
Week 10 Sharpen 0/3 ✓ 18.5 km
5K-pace reps: 5x600m at 5:00 to 5:15/km.
Tue Easy run Easy 5 km 6:30–7:10 /km
5 km easy run
Thu Intervals 6 km Z4 · 158–177
10:00 warm-up5× 600 m / 2:00 easy jog10:00 cool-down
5x600m at 5K effort, 2 minutes easy jog between.
Sun Long run Easy 7.5 km 6:30–7:10 /km
7.5 km easy run
Week 11 Sharpen 0/3 ✓ 19 km
Progression run: last 2km of a 6km run at 5:10 to 5:20/km.
Tue Easy run Easy 5 km 6:30–7:10 /km
5 km easy run
Thu Progression run 6 km Z4 · 158–177
4 km easy run2 km tempo run
Start easy, run the final 2km at 5:10 to 5:20/km.
Sun Long run Easy 8 km 6:30–7:10 /km
8 km easy run
Week 12 Sharpen 0/3 ✓ 19.5 km
Race-pace practice: 4x1km at goal pace of 4:55 to 5:00/km.
Tue Easy run Easy 5 km 6:30–7:10 /km
5 km easy run
Thu Intervals 7 km Z4 · 158–177
10:00 warm-up4× 1 km / 2:00 easy jog10:00 cool-down
4x1km at goal 5K pace, 2 minutes easy jog between.
Sun Long run Easy 7.5 km 6:30–7:10 /km
7.5 km easy run
Week 13 Taper 0/3 ✓ 15.5 km
Cut volume roughly 25%, keep one sharp session: 3x800m at goal pace.
Tue Easy run Easy 4 km 6:30–7:10 /km
4 km easy run
Thu Intervals 5.5 km Z4 · 158–177
10:00 warm-up3× 800 m / 2:00 easy jog10:00 cool-down
3x800m at goal 5K pace, 2 minutes easy jog between.
Sun Long run Easy 6 km 6:30–7:10 /km
6 km easy run
Week 14 Race week 0/3 ✓ 12 km
Short shakeout with a few pace touches, then the 5K time trial on Sunday.
Tue Shakeout Easy 4 km Z2 · 118–138
12:00 warm-up3× 60 s / 2:00 easy jog5:00 cool-down
Include 3x1 minute at goal pace inside the run to stay sharp.
Thu Easy run Easy 3 km 6:30–7:10 /km
3 km easy run
Sun Race day Interval 5 km 4:54–5:00 /km
10:00 warm-up5 km race5:00 cool-down
Target 4:54 to 5:00/km, even splits, push the last kilometre.
Caveats
The plan assumes you can add a third weekly run without new niggles; if a session leaves you sore into the next run, repeat the week rather than progress. Paces are set from a 30:07 5K, so retest with the week 12 kilometre reps and adjust the race target if they feel harder than 5:00/km.