5k Road/Track Race - 25:00 - Written by Connor Winter

Plan Length: 12 Weeks

This plan was written by Connor Winter. Connor Winter is a 28:21 10K runner and two time team National Champion at the University of Colorado.

This training plan is for any recreational runner attempting to run 25 minutes for a 5k on the road or track. The runner using this plan should have previously been jogging for AT LEAST 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 for race day on November 26th! 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.

Other 5K & 10K Road/Track Plans