Sub-25 5K plan
For runners currently around 26 to 29 minutes who want to break 25:00. The full 8-week version is free; the personalized version is coming soon.
Is this plan right for you?
- You can run 30–40 minutes continuously.
- You can train 4 days a week.
- Your current 5K is roughly 26:00–29:00.
Sample week
| Day | Session | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Intervals | Warm-up, 5 × 3 min at about 5:05–5:15/km with 2 min jog, cool-down |
| Wed | Easy | 30–40 min easy, or strength |
| Thu | Tempo | Warm-up, 20 min at about 5:35–5:50/km ("comfortably hard"), cool-down |
| Fri | Rest | |
| Sat | Optional | 20–30 min very easy + strides |
| Sun | Long easy | 45–55 min conversational |
Easy = conversational. Example paces are for a runner in the middle of the starting range; use the training pace calculator for your own paces based on your current 5K.
Personalized Sub-25 plan: coming soon
We're building plans that adapt to your current time, goal and available days. They aren't on sale yet. Join the waitlist and we'll email you once when they're ready.
Health note: this is general training information, not medical advice. If you're new to exercise, returning from injury, pregnant, or have a heart, lung or other medical condition, check with a doctor or qualified professional before you start a plan or hard workouts. Stop and get help if you feel chest pain, faintness or unusual shortness of breath.
FAQ
How long does the Sub-25 plan take?
About 8 weeks from a 26–27 minute 5K; longer from 28–29. The free full 8-week plan lays out every session.
Is the personalized plan available yet?
Not yet. We're building it now. The sample week below is free to use today, and the waitlist gets one email when the paid version launches. No payment details are collected.
Can I run more days than the plan says?
Only if they're easy and you're recovering well. Extra hard days are where most injuries start.