Have to Run 5K in 25 Minutes - How Do I Prepare?

by Sachin A Jagdhane
(Mumbai, India)

This is Sachin from Mumbai. I am trying for security services and have to run 5 km in 25 mins. I am 28 yrs old and weigh 70 kg. I am able to run 2-3 kilometer in 10 mins. I also have to do pull ups and 100m sprint followed by long jump and shotput. Before trying for the same I was working in tech job for three years.

Please let me know if I can do this and how much time will it take to prepare for this.

running tips
Answer by Dominique:

Hi Sachin,
Thanks for your question about your training for the security services.

It sounds like you have got some basic fitness, i.e. you are able to run 2-3 km in 10 mins (let's assume 2km in 10 min). So you can run at the right speed, but need to work on your stamina.

In addition you need to work on those other events as well (pull ups, shotput, etc.).

By the way, I can give you an idea of what to do. But I can't tell you how much time it will take to prepare for this. Everybody is different.

Just tentatively, I think a three month period is a long enough time to create some significant change in fitness and strength. But again, everybody is different, you may take shorter than that, you may take longer than that.

In order to properly prepare for the running I would advise you to run three times a week and do the following:

  • Long run, build up your stamina doing a slower run (e.g. 5:30 - 6:00 min/km or slower depending on what "easy" feels like for you) that is longer. Start off with doing 4km and build up from there, adding a kilometre every week. Also see the base running page and the page about increasing mileage safely.

  • A faster session, to improve strength and speed some faster running would be beneficial, i.e. faster than your current goal of 5:00 min/km. A good introduction to speed training is fartlek, but also have a look at the interval running page.

  • A third variable session, the third session of the week I would use the first month to do easy running, the second month to do tempo running and the third month to do tempo running and goal pace running.

    I am quite convinced that if you run three times a week consistently, you will be a whole lot stronger and faster at the end of the three-month-period.

    In addition to the running I would spend two or three sessions per week training for the other parts of the fitness test. You can do this by doing those actual components (e.g. pull ups, sprints, shotput), but also by doing weight/resistance training etc.

    Especially pull ups are tough. You may want to start with negative pull ups, i.e. take a chair, start at the top of the pull-up position and then lower yourself down. It takes a long time to go from 0 pull-up to 1 pull-up, but again, with consistent training you can achieve a whole lot.

    I hope this gives you some ideas about what to do and how to do it. If anything, just to repeat it one more time, consistency is key. The above is a reasonably structured approach, but even if you do not have that much structure, just training 5-6 times a week (3 times running, 2-3 times cross-training) for three months will definitely make you a whole lot fitter than you are today.

    Hope this helps.
    Best of luck.
    Kind regards,

    5k running tips

  • Join in and write your own page! It's easy to do. How? Simply click here to return to 5k Running Questions.

    Like this page:

    Share this page:

    Like this site:

    [?] Subscribe To This Site

    follow us in feedly
    Add to My Yahoo!


    • Beginner Running Tips

      Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

    • Running for Weight Loss

      Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

    • Running Training

      The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

    • 5k Running Tips

      The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

    • 10k Running Tips

      The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

    • Marathon Running Tips

      The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

    What's New?

    1. Heart Rate Monitor Training - The Zoladz Method

      Every running pace has its own heart rate zone. The heart rate monitor training zones according to Zoladz are explained in this section.

      Read more

    2. Yasso 800 :: The Marathon Pace Workout with a Twist

      The Yasso 800 is supposed to be a predictor of marathon performance. It is a marathon pace workout with a twist. Learn more about the Yasso 800 on this page.

      Read more

    3. Running for Weight Loss - Injured...

      I started a run-walk program 3 weeks ago to help me lose 80 lbs. I was up to running 3 min / walk 3 min 3 days a week on my treadmill. Last week after

      Read more

    4. What Can I Do To Improve My Half Marathon Time?

      I am a 53 yo male 5'11, 165lbs. I have been running for about 8 years. I have run 7 marathons and have never broken the 4hr mark even though all my

      Read more

    5. Daniels Running Formula Book Review - The Running Training Book You Have Got to Have

      If I had to recommend you to get one running book only, then it would have to be Daniels Running Formula by running coach Jack Daniels.

      Read more