To consider following this sub 30 minute 5k plan you should already be able to run at a target race pace of 09:40 minute for at least a mile (6:00p/km) and/or have a PB under 32 minutes.
If you are not quite there yet then take a look at the 5k training plan for beginners or the couch-to-5k training plan instead and then come back to this one once you are in a position to run at this pace.
Other 5k training plans: 16 minute 5k || 18 minute 5k || Sub 20 5k || 22 minute 5k || 24 minute 5k || 26 minute 5k || 28 minute 5k || Sub 30 minute 5k || Couch to 5k Training Plan
Please read before starting a training plan:
Frequently Asked Questions | Signs of Overtraining
Your Speed/Distance Training Zones: Sub 30 minute 5k
| Pace per Mile / Km | Treadmill Pace | 400m / 800m Splits | 5km Race Pace |
|---|---|---|---|
| 09:40 / 06:00 | 6.2 mph / 10.0 km/h | 2:24 / 4:48 | 30min |
Your Sub 30 minute 5k training plan
| Day | Week 1 | Week 2 | Week 3 | Rec. Week |
|---|---|---|---|---|
| Monday | 30mins easy | Rest/cross-train | Rest/cross-train | Rest/cross-train |
| Tuesday | Reps@6:00 per km / 9:40p/m (90s rec.) | Reps@2:24 per 400m / 9:40p/m (60s rec.) | Reps@6:00 per km / 9:40p/m (90s rec.) | Rest/cross-train |
| Wednesday | Rest/cross-train | 30mins easy | Rest/cross-train | 30mins easy |
| Thursday | Reps@4:48 per 800m / 9:40p/m (200m jog rec). | Rest/cross-train | 30mins easy | Rest/cross-train |
| Friday | Rest/cross-train | Rest | Rest/cross-train | 30mins easy |
| Saturday | Rest/cross-train | Reps@4:48 per 800m / 9:40p/m (200m jog rec). | Rest/cross-train | Rest/cross-train |
| Sunday | Long run | Rest/cross-train | Long run | Rest/cross-train |
Sub 30 minute 5k Training Plan Components
Breakeven Sessions – Sub 30 minute 5k
These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:
- Steady Run – this should be no quicker than 11:40 p/mile. Aim for somewhere between 11:40-12:10 per mile.
- Long Run – this doesn't need to be any longer than 60-75 minutes.
Breakthrough Sessions – Sub 30 minute 5k
These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:
- 400m Reps – these need to be at 9:40 p/m pace (2:24 per lap) with a 60sec standing recovery.
- 800m Reps – should be reps at 9:40 p/m pace (4:48 per 800m) with a 200m jogged recovery.
- 1km Intervals – aim for 9:35-9:40 p/m pace (6:00 per km) with a 90sec jogged recovery.
About this Plan
Please remember that to even consider following this sub 30 minute 5k plan you should already be able to run at a target race pace of 09:40 minute for at least a mile (6:00p/km) and/or have a PB under 32 minutes.
The core work for the 30 minute 5k training plan is set over a 3-week period with the addition of 1 week’s recovery. At the end of the first 4-week cycle you can repeat and/or tailor the plan to your individual needs to focus on your particular 5k event.
It is recommended that after 2/3 months of using the training plan that you take a break and treat yourself to a couple of weeks of low-key training. This should start with 2-3 day’s off from running completely and continue with a nice short easy run every other day.
To realise improvements it’s worth remembering that training is cumulative and it takes time and dedication to follow any training plan and achieve the results you want. You should not start this plan if you cannot commit to doing 3 sessions a week.
My best mile time is 9:17. I ran that time about two weeks ago. Would you recommend me starting this plan? My goal is to get my 3 mile time to 27 minutes. With my current mile time, do you believe I have the capability of doing this program?
Hi, yes I would recommend you make a start on the plan. You might be a little off the pace for the interval sessions to begin with, therefore it might take a few cycles of the plan, but stick with it and you’ll get there.
Hi, thanks for the detailed trying plans. I’m looking at the sub 30min 5k after years of plodding put 10ksslowly! You say to commit 4 hours in addition to cross training. The running time on week one is only about 3.20mins I I include 10 mins warm up and down on speed session days, and an hour less when there is no long run in the week – am I missing something? Thank you
Hi Lex, you’re not missing anything; I just can’t add up :-). I’ve updated the page, week 1 is longer but overall it’s roughly 2 hours per week of running to give a realistic expectation. Thanks for letting me know and good luck with the plan.
This plan really helped with my training. Just wanted to say thanks!
You’re welcome, Andy. Glad you found it useful. Cheers!
I used this plan for one month before my 5k yesterday. My time from the last 5k (July 2015) was about 35 minutes without any training. Yesterday my 5k time was 27 minutes thanks to following this plan!! (I did circuit training for many of the cross train/rest days). Thank you!!
Hi Ji, well done! That’s a great effort and excellent improvement in your PB. Pleased you found the training plan useful.
I found this blog by looking for specific sub-22 5K training plans. Nice work. Are the 4-week plans assuming you have the race at the end of these four weeks? Or do you just repeat them until you think you’re ready to go?
Hi Joe,
Thanks for your comments, hope you find the site useful for your training. The training plans are cyclical so you can just repeat the plans or tweak them as requried until you are ready to go.
Cheers
The paces listed for these workouts are inconsistent and confusing. 8:20 doesn’t seem like the right 1k pace for a sub 30 min 5k
Hi Traci, apologies for the inconsistencies in the times for the training plan you were looking at. I have corrected the typo and hopefully now the times are consistent. Many thanks for letting me know and hope the training is going well.