5km
Sub-25 Minutes
Target pace: 4:59/km. An achievable milestone with 8-12 weeks of consistent training.
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.
Training paces for sub-25.
70-80% of workouts. Aerobic base.
Threshold training. 20-25 min continuous.
400-800m repeated. Speed development.
Target race pace. Progressive.
Weekly structure.
Planos para 5km.
10 km - Hal Higdon
Hal Higdon
10 km - Hal Higdon
Hal Higdon
5 e 10 km - Daniels
Jack Daniels
Planos mais escolhidos. Comece hoje.
5 Km - Hal Higdon
Hal Higdon
Meia Maratona Daniels
Jack Daniels
5km Iniciante - Método Polarizado Seiler
Stephen Seiler
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