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BREAK 25 | 5K Running Plan

AR | Performance

Endurance, Marathon

Coach

Andreza Pereira

Chasing a sub-25-minute 5K? Train smarter, three days a week.

BREAK 25 | 5K Running Plan

Running more isn't always the answer. Having a structured training plan can make the difference between running without direction and preparing for a specific goal.

The Break 25 program is designed for recreational runners who already have a running foundation and want to work toward breaking the 25-minute barrier in the 5K.

What you'll get

3 runs per week

A manageable weekly schedule designed to fit alongside work, daily responsibilities, and other training commitments.

Goal-oriented training

Structured sessions with a clear purpose, organized around the demands of the 5K distance.

Progressive programming

A training sequence that develops your preparation over the course of the program.

TrainHeroic app access

Follow your sessions, log your training, and keep track of your progress in one place.

Who is this for?

Runners with an established running foundation who want to pursue a sub-25-minute 5K and can commit to three sessions per week.

This is not a beginner Couch-to-5K program.

Meet your coach

Created by AR Performance, combining practical endurance coaching experience with an evidence-informed approach to sports performance.

The program is developed by a physiotherapist and physical education professional pursuing a master's degree in Sport Sciences, with a focus on sports neuroscience.

Ready to chase your next 5K goal?

Get a structured training plan and start working toward your next personal best.

One-time purchase. Train on your schedule.

This is a standardized training program, not individualized coaching. Results depend on your starting fitness, consistency, recovery, and other individual factors.

$30

Get BREAK 25 | 5K Running Plan

Break the 25-Minute Barrier

Train toward your sub-25-minute 5K goal with structured sessions.

Only 3 Runs per Week

Improve your fitness without running every day

Build Speed & Endurance

Develop the physical qualities needed for a faster 5K

Progressive Training

Follow a structured plan designed to build fitness over time

Train Anytime, Anywhere

Access your workouts through the TrainHeroic app and track your progress

Features

Programming 3 days per week

Build speed, endurance, and confidence

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Shoes

Recommended

Smartwatch

Sample Week

Week 1 of 7-week program

Sunday

Run 5km session 1

Run

1 x 3000

Tuesday

Run 5km session 2

Run

6 x 400

Thursday

Run 5km session 3

Run

1 x 4000

Coach

More from AR | Performance

Andreza Pereira

I'm a physiotherapist, strength and conditioning coach, and Master's researcher in Sport Sciences, specializing in sports neuroscience. I combine scientific evidence with hands-on coaching experience in running, CrossFit, and HYROX to create structured, performance-driven training programs that help athletes train smarter and reach their potential.

Your Next 5K Personal Best Starts Here

Stop guessing and start training with purpose. Follow three structured runs per week as you work toward breaking the 25-minute barrier. Train smarter. Stay consistent. Chase your next personal best.

Get BREAK 25 | 5K Running Plan

FAQs

Who is this program designed for?

This program is designed for recreational runners who already have some running experience and want to improve their 5K performance, with the goal of finishing in under 25 minutes.

Is this program suitable for beginners?

This is not a Couch-to-5K program. It's best suited for runners who can already complete 5K comfortably and want to improve their speed and endurance.

How many days per week do I need to train?

Just 3 days per week! The program is designed to fit into a busy schedule while providing structured training and adequate recovery between sessions.

Do I need access to a gym or special equipment?

No gym membership is required. You can complete the running workouts outdoors or on a treadmill. A GPS running watch or tracking app is recommended to monitor your pace and distance.

Will this program guarantee a sub-25-minute 5K?

No training program can guarantee a specific finishing time. Your results will depend on your current fitness level, consistency, recovery, and individual response to training. This program is designed to help you work toward that goal.

Can I combine this program with strength training or CrossFit?

Yes, depending on your current training experience and recovery capacity. You'll need to manage your overall training load to avoid excessive fatigue and allow enough recovery between demanding sessions.

How do I access my workouts?

After purchasing, you'll access your training program through the TrainHeroic app, where you can view your workouts, log completed sessions, and track your training progress.

Can I start the program whenever I want?

Yes! You can choose your preferred start date and follow the 7-week program at your own pace.

Is this a subscription or a one-time purchase?

It's a one-time purchase. There are no recurring monthly payments, and you'll retain access to your purchased training program.

Does the program include personalized coaching?

No. This is a structured, pre-designed training program. If you're looking for customized workouts, individualized pacing, and ongoing coaching support, AR Performance also offers personalized online coaching.

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