Training plans 5K
The sub-23:00 5K
Running a sub-23:00 5K means holding 4:36/km (7:24/mi) for 5K. Plan on 4–5 runs and 37–52km per week for around 7–11 weeks. Training happens at three speeds — easy mileage (5:31–6:06/km), tempo work near 4:51/km, and faster reps at about 4:36/km. Whether that timeline is realistic depends on your current fitness — the honest test is a recent race result, not ambition.
Last updated 2026-07-03 · paces computed, not copywritten
Goal pace
4:36/km
7:24/mi
Typical build
7–11 weeks
37–52 km/week
Runs per week
4–5
3 key sessions + easy volume
Required paces
| SESSION | PACE (/KM) |
|---|---|
| Easy runs | 5:31–6:06 |
| Long run | 5:01–5:31 |
| Tempo | 4:51 |
| Intervals | 4:36 |
| Race pace | 4:36 |
Splits at goal pace
| CHECKPOINT | CLOCK |
|---|---|
| 1K | 4:36 |
| 2K | 9:12 |
| 4K | 18:24 |
| Finish | 23:00 |
Even splits shown — at 4:36/km the opening kilometres should feel almost too easy; that restraint is what a 23:00 costs up front.
A typical week
Key session 1
Intervals — reps around 4:36/km (5K effort) with jog recoveries
Key session 2
Tempo — sustained comfortably-hard running near 4:51/km
Long run
The week's cornerstone at 5:01–5:31/km, adding 23:00-pace finishes as race day nears
Plus 2+ easy runs. All other runs sit at 5:31–6:06/km by design — accumulating volume without stealing from the key days.
Asked often
- What pace is a sub-23:00 5K?
- 4:36 per kilometre, held for the full 5K. Racing the first half a touch inside 4:36 and finishing strong beats banking time every time.
- How long should I train for a sub-23:00 5K?
- From a reasonable base, 7–11 weeks. Coming back from time off, add a re-ramp phase before the 5K block rather than compressing it.
- What happens if I miss training weeks?
- Missed weeks are where PDF plans fail: the schedule marches on without you. RunV rebuilds the remaining 5K weeks around what you actually ran.
This fitness at other distances
- Marathon: 3:40:36 equivalent
- Half marathon: 1:45:48 equivalent
- 10K: 47:57 equivalent
Built to get you under 23:00 — and to bend when life does
RunV builds your sub-23:00 plan around your week, then recalibrates it after every run — finished, cut short, or missed.
