25 Minute 5K Training Plan

25 minute 5k Training Plan Who is this for + Purpose: Someone who...

1) Is a beginner to beginner+ level runner.

2) VO2 Max in the lower 40s

3) Wants a structured running guide taking you from lower to medium level mileage, along with a faster 5K time.

How To Use This Plan:

• Buy the proper running shoe for your needs before attempting a run. See my running shoe brand breakdown for my recommendations on running shoes. Google/Youtube/reddit also your friend here, it's a bigger investment than you think.

• My plans are designed to be free flowing, if you find yourself needing more work before levelling up to the following week's plan, feel free to repeat the current week.

• Gym-bros, feel free to add your lifting schedule on top of this schedule. (I prefer to do my cardio in the morning, I do not enjoy running with a pump - just a marathoners .02)

• This is a short 8-week training block. There are ZERO rest weeks. If you find yourself needing rest, PLEASE take a week off. Track HRV/RHR and body “feel”.

• When running, start slow and stay in your aerobic zone, goal is to not be in an oxygen debt. I label all aerobic runs at Zone 1-2. Use the Heart Rate Reserve Calculator to find your proper zones. (LINK)

• If you find yourself not able to keep up with this plan, please see my more novice level 5K plan. (LINK)

• There are training days where I have required certain split times to be hit.

  • If the pace is too fast, turn them into mile intervals, and take 2-4 minute rests between them. Then complete the rest of the workout as programmed.

The goal with this plan is to increase the mean mileage of each training run, without having to extend your long run too far. By doing so, we can focus on shorter/faster miles midweek.

This should be fun, and not too stressful on your body. You should feel fast and confident by the end of training.

Goodluck!

FYI, I have used this template for many of my clients in the past years.