5K Sub-27 Training Plan (10-Week)

Table of Contents

5K Sub-27 Training Plan

5K Sub-27 Training Plan

Running a 5K under 27 minutes (pace ~5:24 min/km or 8:41 min/mi) is an exciting milestone for runners aiming to break 27 minutes.

This 10-week structured program, created by Olympian runner Ilya Tyapkin, transitions you from run-walk intervals into targeted speedwork and longer continuous runs. You’ll develop:

Endurance through controlled long runs
Speed and efficiency with intervals & strides
Confidence to pace evenly on race day
Balance with recovery, drills, and rest days

Training Plan Breakdown

The training is split into phases, each with a purpose:

Adapt (Weeks 1–2) → Run-walk sessions, adjusting body to consistent training
Base (Weeks 3–4) → First continuous runs, strides, and aerobic foundation
Build (Weeks 5–6) → Introduce structured intervals (500m repeats), more strides
Sharpen (Weeks 7–8) → Tougher sessions (1 km intervals at goal pace) + longer steady runs
Taper (Weeks 9–10) → Reduced volume, strides for freshness, race day peak

By Week 10, you’ll be sharp, rested, and fully ready to run sub-27

Sample Week Preview

Here’s a snapshot of Week 7 (Sharpen Phase):

Day	Session	Load
Monday	45 min low HR run + RD	Medium
Tuesday	Rest	—
Wednesday	15 min easy + drills + strides → 6 × 500m (2:35/km) + 3 × 200m + 2 km CD	High
Thursday	Rest	—
Friday	50 min low HR run + RD	Medium
Saturday	Rest	—
Sunday	Rest	—

Load = effort rating: Low, Medium, High (to guide intensity)

How Does the Training Plan Work?

The plan gradually increases challenge while protecting recovery:

Run-walks & easy runs → Build aerobic foundation
Intervals (200–1000m) → Boost speed & pacing control
Strides → Improve running economy & turnover
Low HR runs → Strengthen endurance at conversational pace
Taper → Freshen legs before race day

Each week includes recovery days — because progress comes from rest as much as training.

What Paces Should I Train At?

This plan includes detailed pacing guidelines for every workout — from intervals to tempos, long runs, and recovery sessions. Each pace is carefully calculated to align with your race goal.

👉 All pace targets are clearly marked inside the downloadable PDF training plan, so you can follow the program with confidence and know exactly how fast (or easy) to run each session.

👉 Use the Pace Calculator to fine-tune your targets.

Coach’s Insight

“Breaking 27 minutes in the 5K isn’t about sprinting — it’s about rhythm. Hit your intervals with control, stay consistent on easy days, and trust your taper. That’s how you’ll finish strong on race day.”

— Ilya Tyapkin, Olympian Runner & Coach

Helpful Tools for Runners

Final Words

This 10-week plan is perfect if you’re an intermediate runner aiming to push your 5K time into the 26-minute range. Stay consistent, respect rest days, and race day will reward your effort.

Remember:

Easy days matter as much as hard days
Stay relaxed on strides & intervals
Race smart — start controlled, finish strong

Your sub-27 5K is within reach — go claim it!

Start Training