How to Run a 23-minute 5K: The Ultimate Guide to Breaking 23 Minutes

Starting your running journey should feel exciting, not overwhelming. Our training plans give you the structure, support, and flexibility you need to go from your first step to running 5k, no matter your starting point.

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Running a 5K in 23 minutes is a milestone that many runners aim for, and with good reason. Reaching this time proves you’ve built dependable endurance, decent speed, and the commitment to train regularly and with intent. For a lot of runners, 23 minutes is the point where casual running starts turning into genuine performance, showing what consistent effort can achieve.

But the truth is, hitting 23 minutes doesn’t just happen on race day. It requires consistent training, pacing discipline, and the ability to stay strong when fatigue sets in. The good news? With a structured plan, targeted workouts, and the right mindset, it’s a very realistic goal for many recreational runners, whether you’re chasing a parkrun PB or competing in a local race.

In this complete guide, you’ll find everything you need to make your 23-minute target a reality:

Exact target paces and splits so you know what to hit every kilometre.
Fitness benchmarks to check if you’re ready to take it on.
A proven training plan with the sessions you need to build speed and endurance.
Race-day tactics to pace yourself smartly and finish strong.
Expert tips and real success stories from coaches and runners who’ve already achieved this time.

No more second guessing. Just clear, practical advice to help you run your fastest 5K yet and enjoy the process along the way.

Ready? Let’s go get that 23!

What Does It Take to Run a 23-minute 5K?

To run a 5K in 23 minutes, you need to hold a pace of 7 minutes 24 seconds per mile, or about 4:36 per kilometre. That’s your target: every single mile, every single kilometre, with no room to drift too far off pace.

Put simply, you’ll need to cover each kilometre in 4 minutes 36 seconds.

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It sounds straightforward, but once the effort starts to build, holding that pace is about more than just leg speed. You’ll need a blend of aerobic endurance, confidence to lock into your rhythm, and the mental resilience to keep pushing when your body is telling you to ease off.

Who is this goal realistic for?

If your current 5K times sit around 24:00–25:00, then 23 minutes is a very achievable next step with the right approach. You already have a decent base of fitness, and now it’s about sharpening your speed, building stamina at threshold pace, and learning to pace evenly on race day.

Even if your PB is still outside that range, don’t worry. With smart training and targeted workouts, you can bring that 4:36 per kilometre pace under control and make it feel manageable from start to finish.

Are You Ready for a 23-minute 5K?

Before you commit to chasing a 23-minute 5K, it’s worth checking that your current fitness is in the right place. The last thing you want is to train too aggressively before your body is ready and risk burnout or injury. Use these simple checkpoints to see if you’re prepared to target 4:36/km pace with confidence.

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Benchmark Sessions

1. The 3 x 1K Repeats Test

‍Find a track or a flat stretch of road and run 3 x 1K with 2–3 minutes of light jogging or walking in between.

Aim to run each rep in around 4:30–4:35.
If you can hit those splits for all three reps, and still feel like you could manage another one or two, that’s a strong sign you’re ready to train for a 23-minute finish.

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2. The 1-Mile Time Trial‍

Another option is to run a single mile as hard but controlled as you can after a good warm-up.

If you can run about 7:00–7:10 and feel like you’d be able to extend that effort with training, you’re in a great position to build towards 23 minutes.

These short tests are reliable indicators of whether you’ve got the basic speed and strength to hit your goal pace, or if you should spend more time building a foundation first.

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Check Your Weekly Mileage Base

Intervals alone won’t be enough. To handle workouts, recover well, and finish strong on race day, your aerobic base needs to be in place.

As a guideline:

You should already be running 15–25 km (10–15 miles) per week consistently for at least 4–6 weeks.
If your mileage is below this, take a few weeks to increase it gradually before layering in tough interval sessions.

A steady mileage base, supported by strides or short pickups, will give you the platform to handle more demanding sessions and keep injuries at bay.

Key Training Principles

To run a 23-minute 5K, your training plan needs the right mix of endurance, speed, and pacing discipline. It’s not about going flat out every run, it’s about training with purpose. Here’s what to focus on each week:

1. Build Mileage Gradually

A strong aerobic base is what will carry you through 5 kilometres without fading. It helps you recover faster and stay strong when the pace gets tough.

Aim for 20–30 km (12–18 miles) per week if you’re at an intermediate level.
Increase mileage slowly (no more than 10% per week) to avoid overuse injuries.

Keep most runs easy and conversational. Save your harder efforts for quality sessions.

2. Include Intervals

Intervals train your body to run at race pace and above, while teaching you to clear fatigue more effectively.

Try sessions like 400m repeats, 800m repeats, or 1K reps around or just faster than your goal pace.
Always warm up properly and take jog or walk recoveries.
One dedicated interval session per week is enough for most runners.

3. Add Tempo Runs

Tempo runs improve your ability to hold a strong effort for longer, building efficiency and stamina.

Run at 85–90% of your maximum effort, or about 10–15 seconds slower per km than goal pace.

Start with 15–20 minutes at tempo after a warm-up, then gradually build up.

4. Don’t Skip the Long Run

Even though 5K is short, the long run builds resilience and aerobic strength.

Aim for 50–65 minutes at an easy pace once a week.
Treat it as time on your feet, not a speed session.

5. Strength & Mobility Work

A strong, mobile body keeps you efficient and reduces injury risk.

Focus on glute, core, and single-leg strength, all key for stability and power.
Add mobility drills to keep hips, hamstrings, and calves supple.

Just 1–2 short sessions per week of 15–20 minutes can make a big difference.

Pacing & Race-Day Strategy

As you step onto the start line, your plan matters just as much as your fitness - and the right pacing strategy can carry you all the way to a 23-minute breakthrough. Here's how to set it up:

1. Warm Up Properly

A good warm-up sets you up to hit pace from the start, without your legs feeling heavy.

Easy Jog: Begin with 10–15 minutes of light jogging to loosen up and get the blood flowing.
Dynamic Stretches: Add leg swings, lunges, or hip circles to activate your muscles.
Strides: Finish with 4–5 short strides at faster-than-race pace (around 80–90% effort) to get your legs firing.

By the time you reach the line, you should feel loose, alert, and ready to run.

2. Start Smart

Going out too fast is the quickest way to blow your race.

Stick to your goal pace: 4:36 per km or 7:24 per mile.
Your first kilometre should feel steady, not rushed.

If the pace feels a little easier than expected, that’s exactly where you want to be - the effort will build naturally.

3. Hold Your Nerve in the Middle

The third and fourth kilometres are where races often get lost. Fatigue builds and your brain starts suggesting you back off.

Focus on form: upright torso, relaxed shoulders, quick turnover.
Lock into your cadence. Think light and efficient steps, not overstriding.

Use other runners as markers. Aim to keep your pace or slowly reel someone in.

4. Nail the Final Kilometre

This is where you decide if you hit your 23-minute goal. Tell yourself it’s less than five minutes of effort – you can handle that.

Find a landmark about 400m from the finish and commit to pushing from there.
When you reach it, surge and give everything left in the tank.
Eyes up, drive to the line, and don’t leave any seconds out on the course.

Mental Tips for Breaking 23

Running a 23-minute 5K isn’t just about physical training – it’s also about mastering the mental side. Your body will do what you’ve prepared it for, but your mind is what helps you stay strong when the effort really bites. Here are some ways to keep your head in the game from start to finish:

Break the Race into Chunks‍

Instead of thinking about the whole 5K, divide it into five 1K segments, each with its own purpose:

1K: Settle in. Get into rhythm, stay relaxed, and trust your pacing.
2K: Hold steady. Keep things smooth and under control.
3K: Stay focused. This is where you need to remind yourself to keep form strong.
4K: This is the grind. It will feel tough here – but everyone feels it.
5K: All in. Push through and give everything you’ve got.

Taking it one kilometre at a time makes the distance much easier to handle.

Use Positive Mantras‍

A simple phrase can help you fight off doubt when the going gets tough. Choose one that clicks with you and repeat it in sync with your stride:

“Relax and roll.”
“Strong and smooth.”
“One more step.”

These cues keep you present and stop negative thoughts from creeping in.

Focus on Your Breath‍

Breathing is a great way to stay calm and efficient when the effort rises. Try a steady rhythm like in for two steps, out for two steps. It keeps tension away and helps you hold form even as the pace feels harder.

Visualise Success‍

In your training, spend a few minutes imagining race day. Picture yourself hitting splits, running strong, and powering through the final stretch. See the clock showing 23:xx as you cross the line. That mental rehearsal can give you an extra boost of confidence when it matters most.

Nutrition & Gear for a 23-minute 5K

What you eat and wear can make a noticeable difference. Keep things simple and familiar so you can give full focus to your pacing instead of worrying about stomach issues or uncomfortable gear.

The Night Before‍

Your preparation begins with dinner the evening before:

Have a carb-rich meal such as pasta, rice, or potatoes paired with lean protein.
Keep it balanced, not heavy. You want to top up glycogen stores without feeling sluggish.
Stay hydrated throughout the day, but avoid overloading on fluids right before bed.

Race Morning‍

A light breakfast can help you start steady without feeling weighed down:

Choose something familiar like a banana, a slice of toast with honey, or a small bowl of cereal.
Eat 2–3 hours before the race if possible, then sip on water up until start time.
Avoid anything new, spicy, or fatty. Race morning isn’t the moment to experiment.

Gear: Keep It Light and Tested‍

The right kit helps you run smoothly and confidently:

Pick lightweight running shoes that you know feel good at speed, but make sure they’re broken in before race day.
Stick to gear you’ve trained in. Fresh shoes, socks, or kit can cause blisters or chafing.

Dress for the weather. Use layers while warming up but strip down to your race kit before the start.

Frequently Asked Questions

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