5k Road/Track Race - 25:00 - Written by Connor Winter

Plan Length: 12 Weeks

This plan was written by Connor Winter. Connor Winter is a 28:21 10K runner and two time team National Champion at the University of Colorado.

This training plan is for any recreational runner attempting to run 25 minutes for a 5k on the road or track. The runner using this plan should have previously been jogging for AT LEAST a month before starting this plan. As well as some sort of background and familiarity with the 5k race distance. This plan will have the runner running 5 times a week, with two days off. Each week will consist of two harder workouts and one longer run on the weekends. The longest run will be 45 minutes with most runs in the 25-35 minute range. However, there will be more intense intervals throughout some of those runs. This training plan is designed for the runner to peak for race day on November 26th! Splits and paces have been given throughout each week! Best of luck.

A few references:
Easy run pace- (11:42 - 11:18)
Tempo Pace- (9:10 - 8:56)
Threshold pace- (8:43 - 8:31)
Race Pace- (8:00)

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Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

Run - Long Run

35 minute run. Pace- 10:15 - 9:57

Planned: 35:00

Rest Day - Day off

Get out for a walk, stretch, lift weights! No running, however.

Run - 400s at 5k pace

5 minute jog warmup.
6x400 at goal 5k pace with 400 jog slow jog rest. Pace per 400 meter rep: 2:00.0
Cool down until 30 minutes total is complete on the day.

Planned: 30:00

Run - Easy run

25 minute run. Pace- 10:55 - 10:34

Planned: 25:00

Rest Day - Day off

Get out for a walk, stretch, hike, etc... Just no running!

Run - Tempo Run

10 minutes of easy running. (11:42 - 11:18 Mile pace)
10 minutes of tempo running. (9:10 - 8:56 Mile pace)
10 minutes of easy running. (11:42 - 11:18 Mile pace)

Planned: 30:00

Run - Easy run

20 minutes of easy running. (11:42 - 11:18 Mile pace)

Planned: 20:00


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Other 5K & 10K Road/Track Plans

Plan Name # Weeks  
10K Road/Track Race - 30:00 - Written by Reed Fischer 8 weeks Preview
10K Road/Track Race - 35:00-40:00 - Written by Joan Hunter 4 weeks Preview
10K Road/Track Race - 40:00 - Written by Christine Thorn 8 weeks Preview
10K Road/Track Race - Sub 31:00 - Written by Brogan Austin 12 weeks Preview
10k Road/Track Race - Sub 35:00 - Written by Connor Winter 8 weeks Preview
10K Road/Track Race - Sub 35:00 - Written by Jordan Gusman 12 weeks Preview
10K Road/Track Race - Sub 45:00 - Written by Aaron Templeton 12 weeks Preview
10K Road/Track Race - Sub 45:00 - Written by Joey Berriatua 8 weeks Preview
10k Road/Track race- Sub 40:00 - Written by Jamaine Coleman 12 weeks Preview
5K Road/Track Plan - 30:00 - Written by Aaron Templeton 8 weeks Preview
5K Road/Track Race - 17:00-18:00 - Written by Jeff Thies 12 weeks Preview
5k Road/Track Race - 14:00-15:00 - Written by Drew Hunter 4 weeks Preview
5K Road/Track Race - 15:00-16:00 - Written by Aaron Templeton 12 weeks Preview
5K Road/Track Race - 15:00-16:00 - Written by Jordan Gusman 8 weeks Preview
5K Road/Track Race - 16:00-17:00 - Written by Connor Winter 12 weeks Preview
5k Road/Track Race - 16:00-17:00 - Written by Drew Hunter 8 weeks Preview
5K Road/Track Race - 18:00-19:00 - Written by Jeff Thies 12 weeks Preview
5K Road/Track Race - 20:00 - Written by Jeff Thies 8 weeks Preview
5k Road/Track Race - 25 min - Written by Cameron Griffith 8 weeks Preview
5k Road/Track Race - 25:00 - Written by Connor Winter 4 weeks Preview
5k Road/Track Race - 25:00 - Written by Drew Hunter 4 weeks Preview
5K Road/Track Race - 25:00-30:00 - Written by Joan Hunter 4 weeks Preview
5k Road/Track Race - 35:00 - Written by Sydney Gidabuday 12 weeks Preview
5k Road/Track Race - 40:00 - Written by Jeff Thies 8 weeks Preview
5k Road/Track Race - Sub 35:00 - Written by Brian Barraza 8 weeks Preview
5k Road/Track Race -17:00-18:00 by Jamaine Coleman 8 weeks Preview
5k Road/Track Race- 18:00-19:00 - Written by Joey Berriatua 8 weeks Preview
Couch to 5k Training Plan - Written by Brian Barraza 12 weeks Preview
Couch to 5k Training Plan - Written by Brian Barraza 8 weeks Preview
Couch to 5K Training Plan - Written by Cameron Griffith 4 weeks Preview

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