Fourth of July 5K Running Plan
June 11, 2026
Here’s my training plan to run a sub 25-minute 5K. Starting from now, I have just under one month.
Every week, I follow the same basic structure
| Day of the Week | Plan |
|---|---|
| Mon | Rest day, focus on stretching and recovery |
| Tue | 5-6-7 training |
| Wed | Full body exercises |
| Thu | 5-6-7 training |
| Fri | Full body exercises |
| Sat | Run 1 mile as fast as you can |
| Sun | Run a 5K as fast as you can |
What does 5-6-7 training mean? It’s taken from this article. In short, I target a 1K pace (e.g. 5:00). In one training session I run 1K at that pace followed by a 1:00 rest. I repeat this for 5 set. If successfuly, I do the same for 6 sets. Then 7 sets. Only then can I make my target 1K pace faster (e.g. to 4:45).
What does full body exercises mean? For each area (upper body, core, lower body), I do 2-3 exercises targeting different muscle groups (e.g. shoulders vs. triceps) or skills (e.g. burst vs. strength).