How To Run A 5k In Under 25 Minutes

Breaking the 5min/km barrier for the first time is immensely satisfying. We're here to help you structure your training so you can run 5 k in under 25 minutes.

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[Something]

I'm almost 55, been running for 2 years and was thrilled to hit the 29 minute mark this week. I honestly doubt I'll ever do it in 25 minutes but that's okay! I just want to run and feel healthy and free🌞

[georginadeleyser]

I be been stuck on 28:30 5k time for ages, i started doing cadence drills and interval training over the last few weeks and woke up this Saturday for park run feeling awful. I was so tired but I thought even if I walk it I can still cover the distance.

Got to the start line and for some reason felt really strong! Ended up smashing my pb and running 26.05! 😳 couldn’t believe it!!!

[woofdog]

I’m 46 in August and today did my best 5k time at 23.39… I’m happy with that ✌🏾✌🏾

[curtismcnabb]

I'm 43 years old and have never been a runner. I started to run 5 days ago and couldn't do but 1/4 mile and would be gasping for air. I kept running everyday since and was able to run nonstop for 3 miles in 28 minutes. I'm super excited to see how my body develops! Great video

[MrBraindead]

A couple of tips I was given (by my triathlon coach) when going for a 5k pb: Make sure you start in tge right place so you're not fighting your way through sliwer runners and (notwithstanding the advice not to go out too quickly) start off with about 1 minute faster than your race pace to build a time buffer, then throttle back to race pace.

[timoakley]

I'm 63 now, been running for ever but with gaps. Did a track 5k in my 20s in 19.59.8. But that was then 😁. Took up parkrun 4 years ago and am now down to 25.48 pb. That last 48s is going to be tough.
One tip. Weight.

[haroldsj]

Been running for 6-7 weeks and ive manage to decrease from 31mins 5 km to 25:55 5km in less than 4 weeks since i began doing 5ks. Obviously this is thanks to the great advice from your channel 👍

[-Bigjordan]

6 MONTHS ago i was 128kg 45 min 5km, today 110kg best is 27, 06min lets see the next 6 months

[dariusdani]

I started doing 5Ks for the first time in my life in October 2023. The first time i got was 33:25 Fast forward to today, just over half a year later, and I have hit a PB of 24:45! 🎉🎉
Absolutely thrilled! Goes to show everyone can get to their goals with time and dedication
(Im a 27 male, 6ft 1, 72kg)

[Winter]

Started track (first ever sport) 3 months ago. I have probably only ran a couple full mile runs before that not to mention a 5k. However after a week or two I tried my first 5k. I had to walk quite a bit, but got like 33 minutes. Now I run 28 minutes and my goal is 25 by the summer. Wish me luck :)

[fateindustry]

A pacer actually helped me run a sub 5k. I normally run 27s and 28s. With a guy who ran an 8 minute mile, I was able to consistently keep pace with him and I was able to do 24:53. It wasn't without effort.

[nathansebolt]

One thing I love doing is running on the treadmill. When I do go faster, it forces me to run at the speed I set it at, and I find it helped a lot. In my first 5k, I ran the whole race without stopping, I ran it in 32 minutes. 1 year later, now I can run it in 25.30s.

[richardmopp]

Thanks. So close to sub 25. PB 26:45 at the moment. Started Park run in March this year 2022 at 34 minutes. 20 minutes training on Monday, 5km run on Tuesday and tempo run on Thursday. I am 50 and believe that I will reach my goal in the next few weeks.

[lenavy]

Motivation ! Thanks for the advices. My 1st 5km is in 3 days ! i did 29:45min on training day but never tried in competition setting, i usually do easy pace training. I wish to give my best and get as close as possible to 25 min! i've been running consistently for 2 months now.

[tylernorberg]

I started running about 8 months ago after reading David Goggins book can’t hurt me. II’ve run almost every day since then averaging about 25-35 miles a week. I’m 26 a father of 3, 5’10 and when i started I was about 190 pounds. When I started around July my 5k time was about 32 minutes. Now my best time is 21.22 and I cruise at about an 8/mile pace and now weight 155. Best way to get fast is just continue to put in that work and always remember to stretch after. Side note a great pair of running shoes always helps. Highest recommendation is the Nike zoom X invincible. On my second pair after putting about 500 miles of the first pair.

[tomascanevaro]

Got my new 5k pb of 24:46 on friday, down from my previous 26:44 pb!
I knew i could improve my time by a lot since i've been doing tons of training since then. Tbh my expectation was to be able to hold a 4:45 pace for a final time of 23:15, but i realized that was a bit too ambitious after the first km.

[Marathonmapu]

Just beat a personal best of 20:58! I was thrilled. Now pushing for 18:00 wish me luck

[surfntchr]

I'm 57 and just started running about 2 years ago after walking during lockdowns. I just started running 5k's about 16 months ago and have since completed 18 5k's. I try to run 3 days a week just over 5k on a hilly course with miles in the 8:20-9:40 range. My first mile in races is usually in the 7:40 range, while my last mile drops almost a minute; even on flat courses. I'd love to stay consistent in the sub 8 minute range!

[zanzibar]

I just got 24:25!! I’m so happy I’m going to 21mins next 5k

[iggalan]

Great tips! I'll add that a sub 25 Min 5 Km requieres a good warm up before the race, so you don't loose 5 minutes of your race warming up. It's a short race, you want to go fast from the get go. Also don't start too fast as explained, do your race; I prefer negative splits, start at say 5m10s/Km and finish at 4m50s/Km, it's easier than the opposite since you spend less time with a build up of lactate before you even did half the race.

BTW My PB is 21m53s while couching a friend that was recovering from injury on a hilly 5K, I don't run 5 Km at all so I don't really know how much faster I could do 😀 . But maybe I should give this distance a try, a sub 20Min 5 K seems quite a challenge, that equates to sub 4:00 Min/Km for 20 minutes, a seriously fast pace.