Sub 25 Minute 5k Plan

Sub-25 5k Plan

A 10-week structured plan for beginner runners aiming to break 25 minutes for their first (or next) 5k.

No pace targets until week 7 — that’s deliberate. Running to a number before your body can run continuously usually backfires, turning an easy session into a race against the watch. The first six weeks build your engine: consistent time on your feet, walk breaks fading out, effort staying easy. Once that’s solid, pace becomes useful instead of risky.

Inside:

• 3 sessions per week, building from run-walk intervals to continuous running
• Goal pace of 5:00/km introduced at week 7, once you’re ready for it
• Pace intervals and a long run in weeks 7–8 to sharpen race fitness
• A shakeout week before race day, with a target finish of 24:30–25:00

Built for runners who want a plan that respects where they’re actually starting from — not a generic template that assumes you can already run continuously.