What it takes
A sub 25 minute 5K means holding 4:59 per km (8:02 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 38.3.
The 5K pace chart has the splits for it. It also covers every other time from 14 to 45 minutes.
One consistent block of training usually moves a runner a couple of points. So this plan suits someone who runs the 5K in about 26:27 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Sub 25 and parkrun
Sub 25 is 4:59 per km, just under 5:00, which makes pacing simple: every kilometre marker should come up just before a multiple of five minutes, at 5:00, 10:00, 15:00 and so on. It is a common parkrun target, and parkrun is a good place to test it.
Do not race every Saturday on top of this plan. It already has one hard session a week, on Tuesday, and Sunday is the long run. If you want to race a parkrun, treat it as that week's hard session and run Tuesday easy. Otherwise jog it at your easy pace, 6:40 to 6:59 per km.
The 400 m reps near the end are at 5:07 per km. Run them evenly, so the last rep matches the first, rather than racing the first one.
Your training paces
Set from a 26:27 5K, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 6:40-6:59 |
| Threshold | Tempo runs. Comfortably hard. | 5:34 |
| Intervals | Hard repeats with recovery. | 5:07 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
4 running days a week, peaking at about 30 km. Week 5 is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday.