When it comes to cutting time off a 5k I'm a big, big fan of getting out to a track and running intervals. Here's one workout I've found that really helps me: 2-mile easy warm up. 800-meter at 30 seconds under 5k goal pace. Easy 400-meter recovery lap. Another 800 at 30 seconds under goal pace.
Remember that to even consider following this 26 minute 5k plan you should already be able to run at a target race pace of 08:20 minute for at least a mile (5:12p/km) and/or have a PB under 28 minutes. The core work for the 26 minute 5k training plan is set over a 3-week period with the addition of 1 week's recovery.
Rest. Warm up: Brisk walk for 5 min; Workout: Run 20 minutes without stopping running 10 x 30 seconds hard, 1 minute easy during the run, walk for 5 minutes. Cross-training: 30 minutes. Warm up: Brisk walk for 5 min; Workout: 2 x 15-minute run/30 seconds walk; Cool down: 5 min walk.The table s below show finishing times for popular race distances between 1 kilometre and the marathon for running speeds from 4 kilometres per hour to 24 kilometres per hour. kph. 1km. 1 mile. 5km. 10km. 1/2 Mara. Mara. 4.qj26BnM.