5K Sub-25 Training Plan (10-Week)

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5K Sub-25 Training Plan

5K Sub-25 Training Plan

Running a 5K under 25 minutes (average pace 5:00 min/km or 8:02 min/mi) is a big breakthrough for many runners.

This 10-week structured program, created by Olympian runner Ilya Tyapkin, is designed for beginner–intermediate runners with some running experience who are ready to step up their speed and fitness.

✅ Balanced progression from run-walks to full race-pace runs

✅ Endurance through low HR runs & continuous runs

✅ Speed development with intervals & strides

✅ Smart recovery & taper for peak performance on race day

Training Plan Breakdown

Your training is divided into clear phases, each with a specific purpose:

Adapt (Weeks 1–2) → Run/walk intervals, easy runs, consistency building
Base (Weeks 3–4) → Continuous runs + first strides for rhythm
Build (Weeks 5–6) → Longer runs + 500m intervals for speed endurance
Sharpen (Weeks 7–8) → Race-pace intervals (500m & 1 km), more strides
Taper (Weeks 9–10) → Reduced volume to arrive fresh for race day

Sample Week Preview

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

Day	Session	Load
Monday	40 min low HR run + RD	Medium
Tuesday	Rest	—
Wednesday	15 min easy + RD + 6 × 500m @ 2:20/km + 3 × 200m strides + 2 km cool-down	High
Thursday	Rest	—
Friday	50 min low HR run + RD	Medium
Saturday	Rest	—
Sunday	Rest	—

Load = Low, Medium, High to help you gauge effort

How Does the Training Plan Work?

The plan balances endurance, speed, and recovery:

Run-walks & easy runs → Build your aerobic base
Low HR runs → Strengthen heart & lungs at controlled effort
Strides → Short accelerations to sharpen form and efficiency
Intervals (500m–1 km) → Improve race-pace control and speed endurance
Taper → Freshen legs, boost energy before race day

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 25 minutes in the 5K is about rhythm, not sprinting. Respect your easy runs, hit your intervals with control, and arrive at race day rested. Trust the process — the sub-25 is yours.”

— Ilya Tyapkin, Olympian Runner & Coach

Helpful Resources for Runners

Final Words

This 10-week plan is perfect if you’re aiming to join the sub-25 5K club. Stay consistent, balance hard and easy days, and remember: every session builds toward race day.

Run smart. Train steady. Your 5K in 24:xx is waiting

Start Training