Chasing 24:30 – An 8‑Week 5K Training Plan

Goal Introduction

Target: 5 kilometers in 24:30 (≈ 7:48 per mile or 4:50 per kilometer).

Hitting this time means you’ll need to sustain a pace that’s comfortably faster than a typical recreational run, while still managing fatigue over the full distance. It calls for:

• Speed: Ability to hold sub‑5‑minute‑kilometer intervals.
• Endurance: A solid aerobic base so the last kilometer doesn’t feel like a sprint.
• Mindset: Confidence to push through discomfort and trust the plan.

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Pre‑requisites

Before diving in, make sure you meet these baseline criteria:

Requirement	How to Test It
Current 5K PB	≤ 28:00 (or you can comfortably run 5K at 30:00).
Weekly Mileage	At least 20‑25 km per week, with 2–3 easy runs.
Injury‑Free	No lingering aches, and you can run 8 km without pain.
Consistency	Able to stick to a running schedule for the past 4 weeks.

If you’re close but not quite there, add a few weeks of easy mileage before starting the plan.

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How the Plan Works

The plan mixes five core workout types, each with a clear purpose:

Workout	Purpose	Typical Pace / Effort
Easy Run	Build aerobic base and aid recovery.	60‑70 % of max HR, conversational pace (≈ 8:30‑9:30 /mi).
Tempo Run	Raise lactate threshold – the speed you can hold “comfortably hard.”	80‑85 % of max HR, ~7:30 /mi (≈ 4:40 /km).
Interval	Develop VO₂ max and leg speed.	Short, fast repeats at 4:30‑4:45 /km with equal rest.
Long Run	Extend endurance and teach the body to burn fat efficiently.	Easy‑moderate pace, 9:00‑10:00 /mi (≈ 5:35‑6:15 /km).
Rest / Cross‑Train	Promote recovery, prevent burnout.	Light activity (cycling, swimming, yoga) or complete rest.

Paces are guidelines; adjust based on how you feel on a given day. Listening to your body is key.

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Weekly Plan (8 Weeks)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	Easy 5 km	Intervals 5×400 m @ 4:30/km, 400 m jog	Easy 5 km	Rest or cross‑train	Long 8 km	Rest
2	Rest	Easy 6 km	Tempo 3 km @ 7:30/mi + 2 km easy	Easy 5 km	Rest or cross‑train	Long 9 km	Rest
3	Rest	Easy 6 km	Intervals 6×400 m @ 4:30/km, 400 m jog	Easy 5 km	Rest or cross‑train	Long 10 km	Rest
4	Rest	Easy 6 km	Tempo 4 km @ 7:30/mi + 2 km easy	Easy 5 km	Rest or cross‑train	Long 11 km	Rest
5	Rest	Easy 7 km	Intervals 5×800 m @ 4:40/km, 400 m jog	Easy 5 km	Rest or cross‑train	Long 12 km	Rest
6	Rest	Easy 7 km	Tempo 5 km @ 7:20/mi + 2 km easy	Easy 5 km	Rest or cross‑train	Long 13 km	Rest
7	Rest	Easy 7 km	Intervals 6×800 m @ 4:40/km, 400 m jog	Easy 5 km	Rest or cross‑train	Long 14 km	Rest
8 (Race Week)	Rest	Easy 5 km	Tempo 3 km @ 7:15/mi + 2 km easy	Rest	Light cross‑train	Race 5K – aim for 24:30	Recovery easy 4 km

All easy runs are at a conversational pace. Tempo runs include a warm‑up and cool‑down (2 km each) unless noted otherwise. Rest days can be swapped with cross‑training if you feel extra fatigue.

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Detailed Workout Descriptions

Easy Run

1. Warm‑up with 5 minutes of brisk walking or light jogging.
2. Run the prescribed distance at a pace where you could hold a conversation.
3. Finish with 2‑3 minutes of easy strides (optional) to keep legs loose.

Tempo Run

1. Warm‑up: 2 km easy.
2. Main set: Run at “comfortably hard” – you can speak only short phrases.
3. Cool‑down: 2 km easy.
4. Adjust the pace if you’re gasping; the goal is sustained effort, not sprinting.

Interval Session

1. Warm‑up: 2 km easy + dynamic drills (leg swings, high knees).
2. Main set: Run the repeat distance at the target interval pace, followed by an equal‑time jog or walk for recovery.
3. Example: 5 × 400 m @ 4:30/km, 400 m jog recovery.
4. Cool‑down: 2 km easy.

Long Run

1. Start at an easy pace; the focus is time on feet, not speed.
2. If you feel strong after 8 km, you may add a few minutes at a slightly quicker pace (10‑15 seconds per km) to simulate late‑race fatigue.
3. End with gentle stretching.

Rest / Cross‑Training

• Rest: No structured activity; sleep, hydrate, and refuel.
• Cross‑Train: Low‑impact cardio (cycling, swimming) for 30‑45 minutes, or yoga for mobility.

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Notes & Tips

• Progression: Increase mileage by no more than 10 % each week. The plan already respects this rule.
• Recovery: Prioritize sleep (7‑9 h) and protein intake (≈ 1.2 g/kg body weight) after hard sessions.
• Pacing Tools: Use a heart‑rate monitor or a GPS watch to stay within the suggested effort zones.
• Common Mistakes:
  • Skipping easy days – they’re essential for adaptation.
  • Running intervals too fast – quality beats quantity.
  • Ignoring nagging aches – address them early with rest or physio.
• Mindset: Treat each workout as a piece of the puzzle. Celebrate small wins (e.g., completing the first interval session without stumbling).
• Adaptations: If you’re already comfortable at 5 km ≈ 27 min, you can start the plan at Week 2 mileage levels or shorten the long‑run progression.

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FAQ

Q: I missed an interval day. What should I do? A: Keep the rest of the week intact. If you miss a hard day, you can add a short, easy run later in the week, but avoid doing two hard sessions back‑to‑back.

Q: My pace feels too easy on tempo runs. Should I speed up? A: Only increase pace if you can maintain the effort for the full tempo distance without turning the run into a jog. The goal is a steady “comfortably hard” effort, not a sprint.

Q: How do I adjust paces for hills? A: On hilly routes, run at the same effort level rather than the exact flat‑ground pace. You’ll naturally be a few seconds slower on up‑hills and faster on down‑hills.

Q: I’m feeling sore every day. Is that normal? A: Mild soreness is expected, but sharp pain or persistent fatigue signals the need for extra rest or a cut‑back in volume.

Q: Can I swap a long run for a bike ride? A: Occasionally, yes, but try to keep the long run at least once every two weeks to maintain running‑specific endurance.

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Closing & Workout Suggestion

Chasing a 24:30 5K is as much about the daily choices you make as the finish‑line clock. Trust the structure, stay consistent, and listen to your body. When the plan feels solid, try the following starter workout to get a feel for the tempo pace you’ll need on race day:

Tempo Starter – 4 km total

• 1 km easy warm‑up
• 2 km at 7:30 /mi (≈ 4:40 /km)
• 1 km easy cool‑down

Focus on steady breathing and a relaxed upper body. This short, focused effort will give you a clear sense of the “comfortably hard” zone you’ll be targeting throughout the plan.

Now lace up, hit the pavement, and enjoy the journey. The finish line is waiting, but the real reward is the stronger, more confident runner you become along the way.