Introduction:
Male and Female दोनों के लिए है | यह 28-Day Running Plan उन beginners/intermediate runners के लिए बनाया गया है जो अपनी endurance, stamina और running efficiency को gradually improve करके 5 KM को लगभग 23 मिनट (23-24 mints के बिच ) में पूरा करना चाहते हैं।
🏃 28 Days 5 KM Running Challenge
5 KM in 24 Minutes – Complete Running Workout Plan
अगर आपका Goal है 5 KM को 24 मिनट के अंदर पूरा करना, तो सिर्फ रोज दौड़ना काफी नहीं है। बल्की रोज 40-60minutes Exercises भी करना जरूरी है
आपको अपनी Endurance, Speed, Running Pace, VO₂ Max, Running Form और Recovery—इन सभी पर एक साथ काम करना होगा।
इस 28-Day Training Plan में Running को 4 Week में divide किया गया है: (Week 1st – 2nd – 3rd – 4th)
साथ ही proper Warm-Up, Cool-Down और Rest/Recovery Days भी शामिल हैं।
| 🎯 Target: 5 KM ⏱️ Goal Time: 23:00 🏃 Target Pace: 4:36 min/km ,(400m = ~1:50 /round) 📅 Training Duration: 28 Days |
🎯 Target: 1600M ⏱️ Goal Time: 06:00 🏃 Target Pace: 3:45 min/km ,(400m = ~1:30 /round) 📅 Training Duration: 28 Days |
|
🔥 Warm-Up |
🔥 Workout |
🧘 Cool Down |
|---|---|---|
|
5–8 मिनट (Dynamic Exercises) |
आपका Day 1 to 30 , Running Workout |
5–8 मिनट Easy Walk + Stretching |
| Weeks | 1st (Day= 1 – 6) | 2nd (Day= 7 – 12) | 3rd (Day= 13 – 18) | 4th (Day= 19- 24) |
| Monday |
Day-1 (only one Time) Male = 2km Walk Female = 2km Walk Day-1 Exercise Class |
Day-7 Boys & Girls = Running Time निकलना है| Day-7 Exercise Class |
Day-13 Boys & Girls = Running Time निकलना है| Day-13 Exercise Class |
Day-19 (मैंने आज आधा workout ही फॉलो किया था 2600m) पहले 5 mint Streching फिर 400m jogging तब जाके Workout Start करना है। Boys & Girls = Running Time निकलना है| Day-19 Exercise Class |
| Tuesday |
Day-2 (only one Time) Male = 2400m Walk Female = 2400m Walk Day-2 Exercise Class |
Day-8 Boys = 2400m Slow Running Girls = 2400m Slow Running Day-8 Exercise Class |
Day-14 Boys = 2800m Slow Running Girls = 2800m Slow Running Day-14 Exercise Class |
Day-20 (मैंने आज Full Rest किया क्योकि मुजे Wednesday को time निकलना है) Boys = 3200 meter Slow Running Girls = 3200 meter Slow Running Day-20 Exercise Class |
| Wednesday |
Day-3 (only one Time) Male = 2800m Walk Female = 2800m Walk Day-3 Exercise Class |
Day-9 Boys = 3200m in 16 Minutes (400m = ~2 minute/Rounde) Girls = 3200m in 20 Minutes (400m = ~2:30/Rounde) Day-9 Exercise Class |
Day-15 Boys = 2000m in 9:45 Second (400m = ~1:57 /Rounde) Girls = 2000m 14 Minutes (400m = ~2:48/Rounde) Day-15 Exercise Class |
Day-21 (आज मैंने 5km का Time निकला 26:10 आया।) Boys = 2400 meter Starting (800 meter 6 minute than continue 1600 Meter in 7 Minute) Girls = 2400 meter Starting (800 meter in 6 minute than continue 1600 Meter in 9 Minute) Day-21 Exercise Class |
| Thursday |
Day-4 (only one Time) Male = 3200m Jogging Female = 3200m Jogging Day-4 Exercise Class |
Day-10 Boys = 20 mints Easy Running Girls = 20 mints Easy Running Day-10 Exercise Class |
Day-16 Boys = 20 mints Easy Running Girls = 20 mints Easy Running Day-16 Exercise Class |
Day-22 Boys = 25 mints Easy Running Girls = 25 mints Easy Running Day-22 Exercise Class |
| Friday |
Day-5 (only one Time) Male = 3600m Slow Running (2km Wolk + 1600m Slow Running) Female = 3600m Slow Running (2km Wolk + 1600m Slow Running) Day-5 Exercise Class |
Day-11 Boys = 3200m in 15 Minutes (400m = ~1:53 /Rounde) Girls = 3200m in 22 Minutes (400m = ~2:45/Rounde) Day-11 Exercise Class |
Day-17 Step running Boys = 2800 meter in 13 Minutes (400m = ~1:51 /Rounde) Girls = 2800 meter in 20 Minutes (400m = ~2:51 /Rounde) Day-17 Exercise Class (Video time = 1:54 se) |
Day-23 Boys = 2400 meter Starting 800 meter in 6 minute than continue 1600 Meter in 6:45 Minute Girls = 2400 meter Starting 800 meter in 6 minute than continue 1600 Meter in 8:45 Minute Day-23 Exercise Class |
| Saturday |
Day-6 (only one Time) Male = 5km Slow Running (3km Wolk + 2km Slow Running) Female = 5km Slow Running (3km Wolk + 2km Slow Running) Day-6 Exercise Class |
Day-12 Boys = 25mints Easy Running Girls = 25mints Easy Running Day-12 Exercise Class |
Day-18 Slow Running Boys = 5km in 30Minutes (400m = ~2:24 /Rounde) Girls = 5km in 40 Minutes (400m = ~3:12 /Rounde) Day-18 Exercise Class (Video time = 0:50 se) |
Rest / Full body oil masaj |
| Sunday | Rest / Full body oil masaj | Rest / Lower body oil masaj | Rest / Lower body oil masaj |
Day-24 Boys & Girls = Running Time निकलना है| Day-24 Exercise Class |
5 km का ऊपर जो Workout आपको Table में दिया हुआ है वही Same workeout Maine follow किया हैं इसकी practical timing और date सारी जानकारी मैंने नीचे table format में दे रखा है
मैंने यह वर्कआउट DAY = 1 , 20/07/2026 Monday se start kiya or DAY= 24 , 16/08/2026 Sunday ko Complete kiya hai
|
Time Table=} |
My 1st Timing = DAY-7 27/07/2026 (Monday)
|
My 2nd Timing = DAY-13 3/08/2026 (Monday) After 7Days |
My 3rd Timing = DAY-19 12/08/2026 (Wednesday) After 9Days |
My 4th Timing = DAY-24 16/08/2026 (Sunday) After 4Days |
|
Timing=} |
5km in 41:33 (400m = ~3:19 /Rounde) |
5km in 28:26 (400m = ~2:16 /Rounde) |
5km in 26:10 (400m = ~2:06 /Rounde) |
5km in 25:53 (400m = ~2:05 /Rounde) |