Running for Recruitment

I am running for an army recruitment which consists of a 5km run in 24 minutes. It will be about 1.5 months from now. What should I do to achieve my goal?

Anish, Palakkad, Kerala, India

Answer by Dom:
Hi Anish, thanks for writing in. I don't know your current starting point — whether you can already run 5km or you're starting from scratch — so I'll cover both. Either way, six weeks is tight but workable if you're honest with yourself about where you are right now and you make every session count.

I'll break this down into three parts:

1. Cover the distance first — before worrying about pace
2. Train at race pace and faster — the sessions that actually drop your time
3. Week 6 — protecting what you've built before the test

Cover the Distance First

If you can already run 5km non-stop — even slowly — skip to section 2. If you can't yet, that's your only job in weeks 1 and 2. Not pace. Distance.

Start with a run/walk approach: run for 1 minute, walk for 1 minute, repeat for 20–25 minutes. Every session, extend the running intervals slightly and shorten the walking breaks. Within a week or two, most people can run 2–3km without stopping. Keep going. You need to be able to cover 5km at easy pace — meaning you could hold a conversation — before you add any speed work. Trying to do intervals before you have that base is a recipe for injury, and running injuries at this stage would end your preparation entirely.

Easy pace for most people is somewhere around 5:30–6:30 per kilometer, but don't chase a number — run slowly enough to breathe comfortably. You should be able to speak in full sentences. If you can't, you're going too fast.

Run four times a week. On the days in between, don't sit still — swim, cycle, or walk. Cross-training keeps your aerobic system working without the same injury risk as pounding the pavement every single day, which you simply cannot sustain on a six-week timeline without something giving way.

Anish, if you'd rather have this mapped out day-by-day than piece it together from an article, I recently built PlanMyRace — you enter your current fitness, your 24-minute target and your test date, and it generates a personalised week-by-week plan along these same lines. Your first week is free, and it's the kind of tool I wish existed when I was coaching people through six-week timelines like yours.

Train at Race Pace — and Faster

5km in 24 minutes is 4 minutes 48 seconds per kilometer — or 7 minutes 44 seconds per mile. That's the number to train around. Once you can run 5km non-stop at easy pace (regardless of time), it's time to start teaching your legs what 4:48/km actually feels like — and to run faster than that in training.

From week 3, add one interval session per week: 6 repetitions of 1km, each run at 4:30–4:35 per kilometer, with a 90-second walk recovery between each one. That's faster than race pace, shorter in distance, and it forces your legs and lungs to adapt to a pace that will make 4:48/km feel manageable on test day. After your last rep, easy jog for 5 minutes to cool down.

Add one tempo run as well — 3km continuous at 5:00/km. That's slower than race pace, but you're holding it non-stop for the full 3km at an effort that's clearly uncomfortable but sustainable. The rule of thumb: you can say 3–4 words, not a full sentence. Do these two quality sessions on non-consecutive days; easy runs or rest days go between them.

A sample week from week 3 onwards:

• Monday: Easy 4–5km
• Tuesday: Intervals — 6×1km at 4:30–4:35/km, 90-sec walk recovery
• Wednesday: Cross-training or rest
• Thursday: Tempo — 3km at 5:00/km
• Friday: Rest
• Saturday: Easy 4–5km
• Sunday: Rest or easy 30-minute walk

Week 6: Protect What You've Built

The last week is not a training week. It's a preparation week. Your fitness is already decided — no session in week 6 will make you faster. The only thing you can do now is arrive at the test with fresh legs.

Drop volume significantly. Three short easy runs of 3–4km each is plenty. No intervals, no tempo. If you feel the urge to do something harder, remind yourself that you do not want to get to your recruitment test with heavy legs from a Tuesday speed session you didn't need.

Two days before: complete rest. One day before: 20 minutes easy, just to keep the legs turning over. On test day, warm up with 5–10 minutes of easy jogging before the start.

On the test itself, the most common mistake is going out too fast. Adrenaline on the day will push you to start at 4:20/km — and you'll blow up by kilometer 3. Go out at 4:50/km for the first kilometer, not faster. Let the pace come naturally in the second half when you know you have something left.

I'll be honest with you, Anish: six weeks is a short window. If you're starting from zero running, reaching exactly 24:00 is not guaranteed — it depends a great deal on your current base fitness. But if you follow this plan and avoid the common mistake of doing too much too soon, you give yourself the best possible chance. Start this week.

Best of luck with the test.
Kind regards,
Dominique

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