5k Road/Track Race - 25:00 - Written by Drew Hunter
Plan Length: 4 Weeks
This plan was written by Drew Hunter, USA champion in the indoor 2 mile.
This training plan is for any recreational runner attempting to run 25 minutes FOR A 5K. The runner using this plan should have previously been jogging for ATLEAST a month before starting this plan. As well as some sort of background and familiarity with the 5k race distance. This plan will have the runner running 5 times a week, with two days off. Each week will consist of two harder workouts and one longer run on the weekends. The longest run will be 45 minutes with most runs in the 25-35 minute range. However, there will be more intense intervals throughout some of those runs. This training plan is designed for the runner to peak on race day, 4 weeks later! Splits and paces have been given throughout each week! Best of luck.
A few references:
Easy run pace- (11:42 - 11:18)
Tempo Pace- (9:10 - 8:56)
Threshold pace- (8:43 - 8:31)
Race Pace- (8:00)
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Long Run
35 minute run. Pace- 10:15 - 9:57
Planned: 35:00
Rest Day - Day off
Get out for a walk, stretch, lift weights! No running, however.
Run - 400s at 5k pace
5 minute jog warmup.
6x400 at goal 5k pace with 400 jog slow jog rest. Pace per 400 meter rep: 2:00.0
Cool down until 30 minutes total is complete on the day.
Planned: 30:00
Run - Easy run
25 minute run. Pace- 10:55 - 10:34
Planned: 25:00
Rest Day - Day off
Get out for a walk, stretch, hike, etc... Just no running!
Run - Tempo Run
10 minutes of easy running. (11:42 - 11:18 Mile pace)
10 minutes of tempo running. (9:10 - 8:56 Mile pace)
10 minutes of easy running. (11:42 - 11:18 Mile pace)
Planned: 30:00
Run - Easy run
20 minutes of easy running. (11:42 - 11:18 Mile pace)
Planned: 20:00
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