21 Minute 5k Training Plan

If your goal is to break the 21 mintue 5k barrier, you’ll need to run every 800 meters at 3:21.6, or every 400 meters at 1:40.8.

Keep that in mind with the training plan below. Unfortunately, there is no (legal) magic pill for running faster, and even with the not-so-legal “supplements”, you’re going to have to put in the work. Start now or start later. That will determine when you’re able to reach or even approach your goals.

I highly recommend Chris Henshaw with Aerobic Capacity. He’s trained some of the fittest athletes on earth, but if you’re looking for a simple program to get started, here’s a 12 week 21 minute 5k training plan that you can follow:

Week 1

• Monday: 3 mile easy run
• Wednesday: 4 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Week 2

• Monday: 3 mile easy run
• Wednesday: 5 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Week 3

• Monday: 3 mile easy run
• Wednesday: 6 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Week 4

• Monday: 3 mile easy run
• Wednesday: 7 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Week 5

• Monday: 3 mile easy run
• Wednesday: 8 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Week 6

• Monday: 3 mile easy run
• Wednesday: 9 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Week 7

• Monday: 3 mile easy run
• Wednesday: 10 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Week 8

• Monday: 3 mile easy run
• Wednesday: 11 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Week 9

• Monday: 3 mile easy run
• Wednesday: 12 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Week 10

• Monday: 3 mile easy run
• Wednesday: 13 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Week 11

• Monday: 3 mile easy run
• Wednesday: 14 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Week 12

• Monday: 3 mile easy run
• Wednesday: 15 x 800m intervals at 5k pace with 400m easy jog recovery
• Friday: 3 mile easy run

Remember to warm up properly before each workout and to listen to your body. If you experience any pain or discomfort, stop the exercise and rest. It’s also important to have a plan for fueling and hydrating during your runs.