greenwich park runner

The Complete Sub 25 Minute 5km Plan



Are you frustrated that you haven’t broken the sub 25 minute milestone yet? Are you fed up with picking up annoying injuries during training? Or maybe you’re not sure what speed sessions to do in training to improve your pace on race day?

If so, the Complete Sub 25 Minute 5km Plan is ideal for you. Downloadable PDF.

What's in the Complete Sub 25 Minute 5km Plan?

  • A full 8 week running programme so that you have a clear guide to follow and you don’t have to worry about what to do next
  • Warm-ups and cool downs to keep aches and pains away
  • Strength and conditioning sessions so that you become stronger and remain injury free
  • Exclusive video content to ensure you have demonstrations of every exercise (with coaching points)

Complete Sub 25 Minute 5km Plan FAQ

This plan is intended for runners of an intermediate level with moderate experience of training. Before beginning this programme it would be expected that the user has recently completed a sub 28 minute 5km run in order to have the aerobic base and the speed to go under 25 minutes. It’s also expected that the user has some experience of bodyweight training. It’s therefore not appropriate for beginners.

The plan lasts 8 weeks building up to race day. It’s important to allow the full 8 weeks of training as it’s progressive in nature and planned as a whole.

Ideally you’ll already be running on a fairly regular basis. Bare in mind that in week 1 of the plan, there’s a total running volume of 19kms including a 6km run, so you should be at a level of fitness where you can cover this amount. Also, in most weeks there are runs that are longer than 5kms (10kms at an easy pace being the longest in week 7) so ensure this is comfortable for you before starting the programme.

No, we do not recommend this plan to youths or adolescents. We’d recommend finding a coach or running club in your local area.

While nothing in this programme is inherently bad for your health, we are not doctors and make no medical claims. Always consult your GP first if in any doubt.

YES! We have included strength endurance and strength work as well as all the required warm-ups.

Absolutely. You’ll get videos and/or images for everything in the plan.

We do suggest that you use a resistance band for a few exercises. We recommend which ones to get in the plan.

Yes, if it’s in the programme, we consider it important. We’ve given you everything you need to be a better runner and keep you progressing.

Definitely! We’ve planned this so that anyone, anywhere can complete the training programme. A gym would make some things easier but is not essential.

If you have any questions which haven’t been answered above, please feel free to contact us.


All users of this programme should be at least 18 years of age. All users should consult a physician before beginning an exercise programme and the information provided is not intended to diagnose or treat any disease or medical ailment.

Your use of any of this information is entirely at your own risk, for which we shall not be liable. It shall be your own responsibility to ensure that any information or products available or recommended in this programme meet your specific requirements. This product is for information purposes only.