Magic Training
Magic TrainingPlanes de running
Runner in 5km race
Goal for intermediates

5km
Sub-25 Minutes

Target pace: 4:59/km. An achievable milestone with 8-12 weeks of consistent training.

4:59/km target pace·VDOT 38+ required·8-12 wks of preparation

What you need.

Running 5km in less than 25 minutes requires an average pace of 4:59/km — equivalent to a VDOT of approximately 38. This places you in the intermediate runner range, a level achievable by anyone dedicated.

If you already run 5km in 27-30 minutes consistently 3-4x per week, you are just 8-12 weeks away from crossing the 25-minute mark with the right training.

Descubra seu VDOT atual

Calcule exatamente onde você está e quanto falta para sua meta.

Calcular VDOT

Training paces for sub-25.

Easy pace
6:10-6:30/km

70-80% of workouts. Aerobic base.

Tempo run
5:10-5:20/km

Threshold training. 20-25 min continuous.

Intervals
4:30-4:45/km

400-800m repeated. Speed development.

Race pace
4:55-4:59/km

Target race pace. Progressive.

Weekly structure.

1Mon — Rest or easy run (30 min)
2Tue — Intervals (6x400m at race pace)
3Wed — Easy run (40 min)
4Thu — Tempo run (20-25 min at threshold)
5Fri — Easy run or rest
6Sat — Long run (8-10km at easy pace)
7Sun — Rest

Planos para 5km.

10 km - Hal Higdon

avançado

Hal Higdon

08 semanas
5km10km

10 km - Hal Higdon

intermediário

Hal Higdon

08 semanas
40 km
5km10km

5 e 10 km - Daniels

elite

Jack Daniels

24 semanas
5km10km
Ver todos os planos de 5km

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Preguntas frecuentes.

Planos mais escolhidos. Comece hoje.

5 Km - Hal Higdon

intermediário

Hal Higdon

08 semanas
5km10km

Meia Maratona Daniels

iniciante

Jack Daniels

24 semanas
21km

5km Iniciante - Método Polarizado Seiler

iniciante

Stephen Seiler

8 semanas
5km
Ver todos os planos
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