What it takes
A sub 28 minute 5K means holding 5:35 per km (9:00 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 33.5.
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 29:51 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Sub 28 on three runs a week
Sub 28 is 5:35 per km. This sample keeps it to three days, about 16 km at its biggest week, with a long run of 6 km. Low volume is fine at this level. Consistency matters more than any one session.
The hard sessions start gently. Fartlek first (1 minute brisk, 2 minutes easy), then short threshold blocks at 6:14 per km, and 400 m reps only near the end. That order suits runners who are still getting used to faster running.
If you already run four days a week, choose four days and Regular in the builder. For this goal the plan then peaks at about 30 km with a long run of 9.5 km.
Your training paces
Set from a 29:51 5K, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 7:28-7:48 |
| Threshold | Tempo runs. Comfortably hard. | 6:14 |
| Intervals | Hard repeats with recovery. | 5:45 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
3 running days a week, peaking at about 16 km. A taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday.