{"id":1494,"date":"2019-09-12T08:30:00","date_gmt":"2019-09-12T08:30:00","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/index.php\/2019\/09\/12\/5k-in-under-25-minutes-training-plan\/"},"modified":"2023-10-13T13:33:22","modified_gmt":"2023-10-13T12:33:22","slug":"5k-in-under-25-minutes-training-plan","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/5k-in-under-25-minutes-training-plan\/","title":{"rendered":"How to run a 25 minute 5k"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}img#mv-trellis-img-6::before{padding-top:149.92679355783%; }img#mv-trellis-img-6{display:block;}img#mv-trellis-img-7::before{padding-top:149.92679355783%; }img#mv-trellis-img-7{display:block;}img#mv-trellis-img-8::before{padding-top:177.77777777778%; }img#mv-trellis-img-8{display:block;}<\/style>\n<p>The 5k is one of the world&rsquo;s most popular running distances.<\/p>\n\n\n\n<p>Being able to run a 25 minute 5k is a goal for many runners who are wanting to achieve their next 5k PB or simply improve their 5k race time.<\/p>\n\n\n\n<p>But don&rsquo;t be fooled, there&rsquo;s a fair amount of training that goes into running a 5k at the pace required for a 25 minute 5k.<\/p>\n\n\n\n<p>In fact, many elite runners put their success down to being able to run the humble 5k. <\/p>\n\n\n\n<p>Kenyan long distance runner Eliud Kipchoge specialised in the 5,000 metre distance years before he became a marathon world record holder.<\/p>\n\n\n\n<p>The bottom line? Running a 25 minute 5k should not be underestimated.<\/p>\n\n\n\n<p>In this guide I&rsquo;ll share some some tips and strategies so you can run a 5k in under 25 minutes.<\/p>\n\n\n\n<p>We&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>How long is a 5k?<\/li>\n\n\n\n<li>How long does it take to run a 5k?<\/li>\n\n\n\n<li>What is the average time to run a 5k?<\/li>\n\n\n\n<li>Are you ready to run a 25 minute 5k?<\/li>\n\n\n\n<li>How to calculate your 5k race pace<\/li>\n\n\n\n<li>What should be included in a 25 minute 5k training plan?<\/li>\n\n\n\n<li>7 tips to run a 5k in under 25 minutes<\/li>\n\n\n\n<li>Sample 5k training plan<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-533x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13077\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1067x2048.webp 1067w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13077 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-533x1024.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1067x2048.webp 1067w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes.webp 1200w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How long is a 5k?<\/h2>\n\n\n\n<p>A 5k in miles is 3.1 miles. <\/p>\n\n\n\n<p>This is exactly half the distance of a 10k which is 6.2 miles. <\/p>\n\n\n\n<p>3.1 miles is seen as an achievable distance for many beginner runners.<\/p>\n\n\n\n<p>Training plans like <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k<\/a> are designed to get you running a 5k by the end of the training plan using the walk\/run method. <\/p>\n\n\n\n<p>There are also beginner 5k training plans and intermediate 5k training plans that help you run a 5k in a shorter amount of time. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-is-a-5k\/\" data-type=\"post\" data-id=\"1216\">How many miles is a 5k? Average 5k times + 6 race day tips<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How long does it take to run a 5k?<\/h2>\n\n\n\n<p>How long it takes you to run a 5k will depend on various factors.<\/p>\n\n\n\n<p>These include everything from your age and gender to your fitness levels and running experience.<\/p>\n\n\n\n<p>Even the weather and terrain can impact your race time!<\/p>\n\n\n\n<p>If you&rsquo;re a beginner or novice runner, you will likely run a 5k in between 27 to 40 minutes.<\/p>\n\n\n\n<p>If you&rsquo;re a more seasoned runner and have been running for a few years, you will likely be able to run a 5k in between 23 to 29 minutes. <\/p>\n\n\n\n<p>Here are some average 5k run times based on running experience:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Running experience<\/strong><\/td><td><strong>Estimated 5k race time<\/strong><\/td><\/tr><tr><td>Beginner runner<\/td><td>32 to 40 minutes<\/td><\/tr><tr><td>Novice runner<\/td><td>27 to 33 minutes<\/td><\/tr><tr><td>Intermediate runner<\/td><td>23 to 29 minutes<\/td><\/tr><tr><td>Advanced runner<\/td><td>20 to 25 minutes<\/td><\/tr><tr><td>Elite runner<\/td><td>18 to 22 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/advanced-5k-training-plan\/\" data-type=\"post\" data-id=\"8461\">The ultimate advanced 5k training plan<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is the average time to run a 5k?<\/h2>\n\n\n\n<p>The average time to run a 5k across all ages and genders is 23:58.<\/p>\n\n\n\n<p>For men, the average time to run a 5k is 22:31.<\/p>\n\n\n\n<p>For women, the average time to run a 5k is 26:07. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-time-to-run-a-5k\/\" data-type=\"post\" data-id=\"4639\">What is a good 5k time? Average 5k time by age and gender<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13079\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13079 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Are you ready to run a 25 minute 5k?<\/h2>\n\n\n\n<p>When it comes to running a faster 5k, you will need to take into consideration your current 5k pace.<\/p>\n\n\n\n<p>This will give you an indication whether you are ready to run a 25 minute 5k.<\/p>\n\n\n\n<p>Your pace is how quickly you need to run in order to achieve your goal race time.<\/p>\n\n\n\n<p>In order to run a 5k in under 25 minutes, this means you need to be running at a pace of 8:03 minutes per mile \/ 5 minutes per kilometre. <\/p>\n\n\n\n<p>If a pace of 8:03 minutes per mile sounds unachievable to you right now, then you might want to consider completing the <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k training plan<\/a> or a <a href=\"https:\/\/www.runwithcaroline.com\/8-week-beginner-5k-training-plan\/\" data-type=\"post\" data-id=\"5771\">beginner 5k training plan<\/a>.<\/p>\n\n\n\n<p>These plans will build up your endurance, stamina and speed. <\/p>\n\n\n\n<p>The average pace per mile for beginner runners is around 10:40 minutes per mile \/ 6:37 minutes per kilometre.<\/p>\n\n\n\n<p>If you&rsquo;re close to running at a pace of 9:00 minutes per mile, then a 8:03 mile pace will be a realistic goal for you. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/5k-in-under-20-minutes\/\">How to run a 5k in under 20 minutes<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to calculate your 5k race pace<\/h2>\n\n\n\n<p>If you&rsquo;ve already run a 5k, you can calculate how much <em>faster<\/em> you&rsquo;ll need to go in order to hit the 25 minute mark.<\/p>\n\n\n\n<p>All you need to know is your current 5k race time and current 5k race pace. <\/p>\n\n\n\n<p>Let&rsquo;s use the example below to illustrate this:<\/p>\n\n\n\n<ul>\n<li>Current 5k race time: 30 minutes<\/li>\n\n\n\n<li>Current 5k race pace: 9:39 minutes per mile \/ 6 minutes per kilometre<\/li>\n\n\n\n<li>Desired 5k race time: 25 minutes<\/li>\n\n\n\n<li>Desired 5k race pace: 8:03 minutes per mile \/ 5 minutes per kilometre<\/li>\n<\/ul>\n\n\n\n<p>This means you need to shave off roughly 1 minute 40 seconds off your race pace (if you use miles), and 1 minute off of your race pace (if you use kilometres).<\/p>\n\n\n\n<p>This equates to roughly a 15% improvement in terms of time.<\/p>\n\n\n\n<p>If you&rsquo;re not sure what your 5k pace is, you can use the methods below to help you estimate this. <\/p>\n\n\n\n<p><strong>#1 Complete a time trial<\/strong><\/p>\n\n\n\n<p>A good way to estimate your 5k time is to do a time trial:<\/p>\n\n\n\n<ol>\n<li>Warm up.<\/li>\n\n\n\n<li>Run a mile as fast as you can.<\/li>\n\n\n\n<li>Cool down.<\/li>\n\n\n\n<li>Multiply that by 3.1 to estimate your 5k time.<\/li>\n<\/ol>\n\n\n\n<p>The aim of a time trial is not to exhaust yourself.<\/p>\n\n\n\n<p>You won&rsquo;t be able to sustain your fastest mile three times over, let alone during a 5k race. <\/p>\n\n\n\n<p>The time trial will give you an idea of what you need to work towards.<\/p>\n\n\n\n<p><strong>#2 Use a running pace calculator<\/strong><\/p>\n\n\n\n<p>You can also easily work out what your 5k pace should be by using a <a href=\"https:\/\/www.active.com\/fitness\/calculators\/pace\" target=\"_blank\" rel=\"noopener\">running pace calculator<\/a>. <\/p>\n\n\n\n<p>A pace calculator works by determining your pace per mile or kilometre for a given distance.<\/p>\n\n\n\n<p>Simply enter any two variables into the calculator (e.g. pace, time or distance) and it will determine the race pace that you need to work towards. <\/p>\n\n\n\n<p>It&rsquo;s important to note that your pace on an easy run <em>won&rsquo;t<\/em> be the same as your pace during a speed training session such as intervals or a tempo run.<\/p>\n\n\n\n<p>Your pace during an easy run is designed to be just that &ndash; easy! <\/p>\n\n\n\n<p>So don&rsquo;t make the mistake of using your 5k race pace as a baseline for your easy runs as you will quickly burnout. <\/p>\n\n\n\n<p>Likewise, your pace during a 5k run won&rsquo;t be the same as your pace during a 10k run or half marathon.<\/p>\n\n\n\n<p>It&rsquo;s crucial you identify the right paces across different types of runs.<\/p>\n\n\n\n<p>Use a <a href=\"https:\/\/lukehumphreyrunning.com\/hmmcalculator\/race_equivalency_calculator.php\" target=\"_blank\" rel=\"noopener\">race equivalency calculator<\/a> like the one from Luke Humphrey as a tool to work out the different paces. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-pace-your-run\/\" data-type=\"post\" data-id=\"1150\">How to pace your run<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13081\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13081 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-2.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What should be included in a 25 minute 5k training plan?<\/h2>\n\n\n\n<p>In order to run a 25 minute 5k, you should include the following runs and workouts in your training plan.<\/p>\n\n\n\n<p>Any well-rounded 5k training plan will include these:<\/p>\n\n\n\n<ul>\n<li>1-3 easy runs<\/li>\n\n\n\n<li>1 long run<\/li>\n\n\n\n<li>1 speed training session &ndash; either an <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\">interval training<\/a> or <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\">tempo running<\/a> session<\/li>\n\n\n\n<li>1 strength training or cross training session<\/li>\n\n\n\n<li>1-2 rest days<\/li>\n<\/ul>\n\n\n\n<p>Let&rsquo;s look at each of these areas in more detail:<\/p>\n\n\n\n<p><strong>#1 Easy runs<\/strong><\/p>\n\n\n\n<p>The easy runs should be run at a comfortable pace so you are able to hold a conversation without getting out of breath.<\/p>\n\n\n\n<p>Each easy run will be anything between 1-2 miles \/ 1.5-3.2 km, normally done mid-week.<\/p>\n\n\n\n<p>Easy runs are included in the plan to help you recover from the harder sessions like long runs and speed training.<\/p>\n\n\n\n<p>They should make up 70-80% of your training plan. <\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Long run<\/strong><\/p>\n\n\n\n<p>The long run is the mainstay of any 25 minute 5k training plan.<\/p>\n\n\n\n<p>Your long run in a 5k training plan should be between 3 and 7 miles (5-11km).<\/p>\n\n\n\n<p>Normally done on a Saturday or Sunday, start with a low distance at the start of the training plan and then gradually increase by 5-10% each week. <\/p>\n\n\n\n<p>The pace in your long run should be slower than your goal 5k race pace. <\/p>\n\n\n\n<p>A pace of about 10:30 minutes per mile \/ 6:31 minutes per km should be suitable if you&rsquo;re aiming to run a 5k in under 25 minutes.<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Speed training<\/strong><\/p>\n\n\n\n<p>The speed training session is where you will push yourself out of your comfort zone and increase your pace.<\/p>\n\n\n\n<p>Speed training sessions like <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a> or <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo running<\/a> should feel &lsquo;comfortably hard&rsquo;. <\/p>\n\n\n\n<p>They are designed to get your body and muscles used to running at faster speeds so you can gradually increase your lactate threshold. <\/p>\n\n\n\n<p>You may already be familiar with the burning sensation that builds up in your legs when you run too fast.<\/p>\n\n\n\n<p>Your lactate threshold is the point at which lactate builds up in the blood stream at a level that is higher than resting values, causing this all-too-familiar burning sensation. <\/p>\n\n\n\n<p>Despite this, it is still one of the best ways to predict what pace can be maintained over a prolonged period of time without fatigue. <\/p>\n\n\n\n<p>Let&rsquo;s look at interval training and tempo running in more detail:<\/p>\n\n\n\n<p><strong>Interval training<\/strong>:<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a> consists of short bursts of running with rest and recovery periods in between.<\/p>\n\n\n\n<p>They are a great workout to increase your speed, endurance and stamina. <\/p>\n\n\n\n<p>A typical interval workout is 4 x 400m of running with recovery jogs in between.<\/p>\n\n\n\n<p>You should aim to run each 400m interval at your 5k pace (so whatever you clocked for your fastest mile in the time trial).<\/p>\n\n\n\n<p>And remember to schedule enough recovery time between each interval &ndash; one or two minutes should be sufficient. <\/p>\n\n\n\n<p>As your training plan progresses, you may want to increase the amount of intervals. <\/p>\n\n\n\n<p>For example:<\/p>\n\n\n\n<ul>\n<li>Week 1 &ndash; 3 x 400m<\/li>\n\n\n\n<li>Week 2 &ndash; 4 x 400m<\/li>\n\n\n\n<li>Week 3 &ndash; 4 x 400m<\/li>\n\n\n\n<li>Week 4 &ndash; 5 x 400m<\/li>\n\n\n\n<li>Week 5 &ndash; 6 x 400m<\/li>\n\n\n\n<li>Week 6 &ndash; 7 x 400m<\/li>\n\n\n\n<li>Week 7 &ndash; 8 x 400m<\/li>\n\n\n\n<li>Week 8 &ndash; 6 x 400m<\/li>\n<\/ul>\n\n\n\n<p>You can also base your intervals on time instead of distance using the example below. <\/p>\n\n\n\n<p>Run at your 5k pace for 1 minute, then complete a 2 minute recovery walk or jog in between each interval.<\/p>\n\n\n\n<ul>\n<li>Week 1 &ndash; 3 x 1 minute intervals<\/li>\n\n\n\n<li>Week 2 &ndash; 4 x 1 minute intervals<\/li>\n\n\n\n<li>Week 3 &ndash; 4 x 1 minute intervals<\/li>\n\n\n\n<li>Week 4 &ndash; 5 x 1 minute intervals<\/li>\n\n\n\n<li>Week 5 &ndash; 5 x 1 minute intervals<\/li>\n\n\n\n<li>Week 6 &ndash; 6 x 1 minute intervals<\/li>\n\n\n\n<li>Week 7 &ndash; 6 x 1 minute intervals<\/li>\n\n\n\n<li>Week 8 &ndash; 4 x 1 minute intervals<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\">6 interval training benefits for runners<\/a><\/p>\n\n\n\n<p><strong>Tempo running<\/strong>:<\/p>\n\n\n\n<p>Also known as threshold runs, <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo runs<\/a> are extended efforts of running that should be about 30 seconds <em>slower<\/em> than your 5k race pace.<\/p>\n\n\n\n<p>As I explained earlier, increasing your lactate threshold is key to get your body used to running at faster speeds for prolonged periods of time. <\/p>\n\n\n\n<p>A good way to include tempo runs in your training routine is to book-end them during your easy run.<\/p>\n\n\n\n<p>So your easy run could look like this:<\/p>\n\n\n\n<ul>\n<li>Warm up<\/li>\n\n\n\n<li>15-20 minutes of tempo running (your 5k race pace + 30 seconds per mile)<\/li>\n\n\n\n<li>35-45 minute easy run <\/li>\n\n\n\n<li>15-20 minutes of tempo running (your 5k race pace + 30 seconds per mile)<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ul>\n\n\n\n<p>The important thing to remember with tempo runs is that you stick to your planned tempo race pace throughout the run.<\/p>\n\n\n\n<p>Consistency is key!<\/p>\n\n\n\n<p>This way your body gets used to running at a faster pace for sustained efforts.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\">What is a tempo run?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13080\" title=\"run a 5k in under 25 minutes\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13080 lazyload\" title=\"run a 5k in under 25 minutes\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-3.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#3 Strength training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">Strength training<\/a> (also known as resistance training) is recommended for any runner looking to become stronger, faster and more efficient. <\/p>\n\n\n\n<p>Strength training can take the form of:<\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">Bodyweight exercises<\/a> (e.g. squats, lunges, push-ups, hip bridges, planks).<\/li>\n\n\n\n<li>Weighted exercises (e.g. deadlifts, kettlebell swings, weighted lunges, weighted squats, weighted hip bridges).<\/li>\n\n\n\n<li>Plyometrics (e.g. skipping, jumping, jump lunges, box jumps, jump squats). <\/li>\n<\/ul>\n\n\n\n<p>If you&rsquo;re new to strength training, start with bodyweight exercises first and then gradually build up into a weight exercise programme, then plyometrics. <\/p>\n\n\n\n<p>Here are a few sample strength workouts to get you started. <\/p>\n\n\n\n<p>Focus on doing 8-12 repetitions of each exercise with 1 minute rest in between, and repeat these 3 times.<\/p>\n\n\n\n<p><strong>Strength workout routine #1<\/strong><\/p>\n\n\n\n<ul>\n<li>Squat<\/li>\n\n\n\n<li>Lunge<\/li>\n\n\n\n<li>Push-up<\/li>\n\n\n\n<li>Hip bridge<\/li>\n\n\n\n<li>Mountain climbers<\/li>\n\n\n\n<li>Plank &ndash; hold for 30 seconds<\/li>\n<\/ul>\n\n\n\n<p><strong>Strength workout routine #2<\/strong><\/p>\n\n\n\n<ul>\n<li>Plank &ndash; hold for 30 seconds<\/li>\n\n\n\n<li>Side plank &ndash; hold for 30 seconds<\/li>\n\n\n\n<li>V-up<\/li>\n\n\n\n<li>Superman pull<\/li>\n\n\n\n<li>Bicycle kicks<\/li>\n\n\n\n<li>Glute bridge<\/li>\n<\/ul>\n\n\n\n<p><strong>#4 Cross training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a> can be seen as &lsquo;active recovery&rsquo;. <\/p>\n\n\n\n<p>Aerobic activities like walking, cycling, swimming, yoga and <a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">Pilates<\/a> are all great cross training activities for runners.<\/p>\n\n\n\n<p>Don&rsquo;t be tempted to go all out on your cross training days though. <\/p>\n\n\n\n<p>Cross training should be gentle, after all you&rsquo;ll be doing it on your recovery days!<\/p>\n\n\n\n<p><strong>#5<\/strong> <strong>Rest days<\/strong><\/p>\n\n\n\n<p>Rest days are incredibly important to allow your body to recover after each run and in between runs. <\/p>\n\n\n\n<p>Don&rsquo;t be tempted to run every day of your 5k training plan as you could risk burnout, <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">overtraining<\/a> and injury. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-5k-training-plan\/\" data-type=\"post\" data-id=\"4238\">The ultimate intermediate 5k training plan<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13082\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13082 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-4.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/75-soft-challenge\/\" data-type=\"post\" data-id=\"11231\">What is the 75 Soft Challenge? Benefits + how to do it<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7 tips to run a 5k in under 25 minutes<\/h2>\n\n\n\n<p>Here are some training tips to help you run a 5k in under 25 minutes. <\/p>\n\n\n\n<p><strong>#1 Perfect your form<\/strong><\/p>\n\n\n\n<p>Believe it or not, <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">proper running form<\/a> can shave off valuable seconds off your running times.<\/p>\n\n\n\n<p>By making small adjustments to your running form, you can help your body move with less effort and more efficiency.<\/p>\n\n\n\n<p>Proper running form can also help to reduce the risk of common running injuries like <a href=\"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/\" data-type=\"post\" data-id=\"1538\">IT band syndrome<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/6-strength-exercises-to-help-prevent-runners-knee\/\" data-type=\"post\" data-id=\"960\">runner&rsquo;s knee<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/shin-splints-while-running\/\" data-type=\"post\" data-id=\"2478\">shin splints<\/a>.<\/p>\n\n\n\n<p>Whilst you can find a full breakdown of proper running form in my <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\">essential guide to proper running form<\/a>, here are a few simple tips:<\/p>\n\n\n\n<ul>\n<li>Try not to look at the ground when running &ndash; keep your gaze upright and forward.<\/li>\n\n\n\n<li>Lift your chin and retract your shoulders back slightly.<\/li>\n\n\n\n<li>Keep your arms by your sides (try not to let them cross your body) and keep them relaxed to avoid stiffness.<\/li>\n\n\n\n<li>Don&rsquo;t overstride &ndash; your foot should land under your hips or slightly in front of you.<\/li>\n\n\n\n<li>Keep your knees soft and bent and let your heels float up behind you.<\/li>\n<\/ul>\n\n\n\n<p><strong>#2 Practice your race pace during training<\/strong><\/p>\n\n\n\n<p>As mentioned earlier, in order to run a sub-25 minute 5k, you need to be able to run at a pace of 8:03 minutes per mile \/ 5:00 minutes per kilometre.<\/p>\n\n\n\n<p>The best way to enhance your chances of being able to do this on race day is to practice this pace throughout your training.<\/p>\n\n\n\n<p>This ensures you get your body used to running at such a speed so it&rsquo;s not a complete surprise on race day. <\/p>\n\n\n\n<p>Try and maintain this pace on some of your runs so you get your body used to running at a faster pace.<\/p>\n\n\n\n<p>The important thing with pacing is that you be consistent!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13084\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13084 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-7png-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-6\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#3 Sign up for the right race<\/strong><\/p>\n\n\n\n<p>In order to increase your chances of running a sub-25 minute 5k, you&rsquo;ll want a race course that is fairly flat.<\/p>\n\n\n\n<p>This means avoiding any races that have too many twists, turns or uneven terrain.<\/p>\n\n\n\n<p>It&rsquo;s also a good idea to avoid any race that you know will be crowded on race day. <\/p>\n\n\n\n<p>This makes it that much harder to get a personal best!<\/p>\n\n\n\n<p><strong>#4 Refuel and hydrate<\/strong><\/p>\n\n\n\n<p>Eat well and stay hydrated ahead of race day. <\/p>\n\n\n\n<p>This is just as important as the running training plan itself.<\/p>\n\n\n\n<p>Aim to eat a healthy diet that includes the right amounts of carbs, protein, healthy fats, vitamins and minerals.<\/p>\n\n\n\n<p>Check out our guide on <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-running-in-the-morning\/\" data-type=\"post\" data-id=\"8416\">what to eat before a run<\/a> for more advice and tips.<\/p>\n\n\n\n<p><strong>#5 Don&rsquo;t forget to warm up<\/strong> <\/p>\n\n\n\n<p>A good <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">warm up<\/a> on race day is essential to prepare your mind and body for the run ahead.<\/p>\n\n\n\n<p>Your warm up should include a light jog and a good range of <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a> (e.g. leg swings, butt kicks, high knees).<\/p>\n\n\n\n<p>These will work together to loosen your muscles and get your body ready for the run.<\/p>\n\n\n\n<p>You may also want to include some <a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\" data-type=\"post\" data-id=\"4607\">running drills<\/a> in your warm up.<\/p>\n\n\n\n<p>Running drills are great for improving your running form and performance.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13085\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-683x1024.webp\" alt=\"run a 5k in under 25 minutes\" class=\"wp-image-13085 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/run-a-5k-in-under-25-minutes-8.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-7\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#6 Accelerate!<\/strong><\/p>\n\n\n\n<p>As soon as you start the race you&rsquo;ll want to accelerate to your goal race pace as soon as possible to be in a chance of achieving your goal race time.<\/p>\n\n\n\n<p>Consider lining up close to the front at the start line along with the faster runners. <\/p>\n\n\n\n<p>If you don&rsquo;t do this you risk getting stuck behind some slower runners.<\/p>\n\n\n\n<p>Check your <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-running-without-a-watch\/\" data-type=\"post\" data-id=\"5230\">running watch<\/a> to ensure you aren&rsquo;t running too fast &ndash; you don&rsquo;t want to burn out too soon.<\/p>\n\n\n\n<p>Equally, check that you&rsquo;re not running too slow. <\/p>\n\n\n\n<p>Practice what you learnt during training and you&rsquo;ll be off to a great start!<\/p>\n\n\n\n<p><strong>#7 Cool down<\/strong><\/p>\n\n\n\n<p>Don&rsquo;t forget to <a href=\"https:\/\/www.runwithcaroline.com\/the-best-cool-down-stretches-to-do-after-a-run\/\" data-type=\"post\" data-id=\"2608\">cool down<\/a> after your race. <\/p>\n\n\n\n<p>Although sometimes neglected, a cool down will help with the recovery process and will help to reduce any muscle soreness after your run.<\/p>\n\n\n\n<p>Focus on static stretches in the cool down. <\/p>\n\n\n\n<p>These are stretches where you hold a stretch for between 30-45 seconds.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-5k-in-30-minutes-or-less\/\" data-type=\"post\" data-id=\"5464\">How to run a 5k in 30 minutes or less<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sample 5k training plan<\/h2>\n\n\n\n<p>Ready to run a 25 minute 5k? <\/p>\n\n\n\n<p>Here is a sample intermediate 5k training plan which is designed to get you running a faster 5k. <\/p>\n\n\n\n<p>You can also check out my library of <a href=\"https:\/\/www.runwithcaroline.com\/training-plans-and-guides\/\" data-type=\"page\" data-id=\"4590\">free training plans<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/training-guides\/\" data-type=\"page\" data-id=\"8323\">free training resources<\/a> to help you smash your goals!<\/p>\n\n\n\n<p>My beginner, intermediate and advanced 5k training plans have helped hundreds of women to achieve their 5k PB. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large grow-exclusive-content-widget-2a77b1a2-27ab-4952-95fa-fe2aea74c5d6\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-576x1024.png\" alt=\"\" class=\"wp-image-10766\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-576x1024.png 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-169x300.png 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-768x1365.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-540x960.png 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-608x1080.png 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-675x1200.png 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-150x267.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1.png 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-576x1024.png.webp\" alt=\"\" class=\"wp-image-10766 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-576x1024.png.webp 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-169x300.png.webp 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-768x1365.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-540x960.png.webp 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-608x1080.png.webp 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-675x1200.png.webp 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1-150x267.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1.png.webp 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-5k-training-plan-1-1.png\" id=\"mv-trellis-img-8\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<div class=\"\n  summary-block-wrapper\n\n  summary-block-collection-type-blog\n\n  summary-block-setting-text-size-medium\n  summary-block-setting-text-align-left\n\n  summary-block-setting-design-carousel\n  summary-block-setting-design-list-thumbnail-left\n\n  summary-block-setting-metadata-position-above-title\n  summary-block-setting-primary-metadata-date\n  summary-block-setting-secondary-metadata-none\n\n  summary-block-setting-show-thumbnail\n  summary-block-setting-show-title\n  summary-block-setting-show-price\n  summary-block-setting-hide-excerpt\n\n  sqs-gallery-design-carousel\n\n  \">\n<p>&nbsp;<\/p>\n<h2>More 5k running tips:<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-5k-in-30-minutes-or-less\/\">How to run a 5k in 30 minutes or less<\/a><\/li>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/intermediate-5k-training-plan\/\">Run a faster 5k: The ultimate intermediate 5k training plan<\/a><\/li>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\">What is a tempo run? 5 tempo workouts to increase your endurance and speed<\/a><\/li>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\">3 hill running workouts that increase power and speed<\/a><\/li>\n<\/ul>\n<div class=\"summary-item-list-container sqs-gallery-container\">\n<div class=\"summary-item-list sqs-gallery\">\n<div class=\"\n          summary-item\n          summary-item-record-type-text\n          sqs-gallery-design-carousel-slide\n\n           summary-item-has-thumbnail\n\n          summary-item-has-cats\n          summary-item-has-tags\n          summary-item-has-author\n          summary-item-has-comments-enabled\n          \">\n<p>&nbsp;<\/p>\n<p><!-- End .summary-content --><\/p>\n<\/div>\n<p><!-- End .summary-item --><\/p>\n<\/div>\n<p><!-- End .summary-item-list --><\/p>\n<\/div>\n<p><!-- End .summary-item-list-container --><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The 5k is one of the world&rsquo;s most popular running distances. Being able to run a 25 minute 5k is a goal for many runners who are wanting to achieve their next 5k PB or simply improve their 5k race time. But don&rsquo;t be fooled, there&rsquo;s a fair amount of training that goes into running &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2509,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[53,76,316],"tags":[102,128],"mv":{"thumbnail_id":2509,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/2-1-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1494"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=1494"}],"version-history":[{"count":51,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1494\/revisions"}],"predecessor-version":[{"id":13567,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1494\/revisions\/13567"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2509"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=1494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=1494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=1494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}