5K Sub-25 Plan: Your Roadmap to a New Personal Best

5K Sub-25 Plan: Your Roadmap to a New Personal Best

$21.99 $28.99
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5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
  • 5K Sub-25 Plan: Your Roadmap to a New Personal Best
5K Sub-25 Plan: Your Roadmap to a New Personal Best

5K Sub-25 Plan: Your Roadmap to a New Personal Best

  • Plan (PDF, Printable) designed by Olympic runner Ilya Tyapkin

  • Structured Phases

  • Weekly Coach’s Notes

  • Target Workouts

  • Warm-up, Cool-down & Running Drills (RD)

  • Precise Pace Chart (km/mi)

  • Load Indicators (Low / Medium / High)

  • Glossary of Training Terms

  • Bonus Resources
About this plan

This 10-week Sub-25 5K plan is created for runners who already have some experience and want to push their limits. You’ll transition from run-walks and aerobic runs to structured intervals and race-pace workouts.

By the end, you’ll have the stamina and speed to confidently cross the line in under 25 minutes.
Details / Who is this for?
  • Duration: 10 weeks
  • Weekly Training Time: ~90–110 min
  • Level: Beginner–Intermediate
  • Goal: Run 5K in 24:59 or faster (~5:00 min/km or 8:02 min/mile)

Best Suited For:

Runners are already running 2–3 times a week. Those who have finished a 5K and want to cut down their time. Intermediate runners looking for structured, progressive speed training.
$21.99 $28.99

Frequently asked questions
How is this different from a free plan I find on Google?

Free plans are built for the average runner. This plan is built around your goal time. Every pace, every workout, every recovery day is calibrated to break 40 minutes — not just finish a 10K. It was designed by someone who ran an Olympic final. The gap shows up in the details.
How do I receive the plan?

Immediately after purchase, you'll receive an email with a download link. The plan is a PDF — you can print it or use it on any device.
Is this a one-time payment?

Yes. You pay once. No subscription, no hidden charges. You own it forever.
What do I need to follow this plan?

A GPS watch or running app to track pace, and the ability to run 4–5 days per week. No gym or equipment required.

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