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.
The couch to 5k link isn’t working anymore.
Can you look into it? Thanks.
Made a few changes yesterday and missed that link, thank you for pointing it out K. Cheers
If you could only do 3 sessions in week 1, rather than 4, which one would you drop?
Thanks
Ian
Hi Ian,
The speed interval session are the key ones, so if any sessions have to be dropped then I would drop the easy run/long runs. That’s not to say that these are not important, but rather to achieve that target time and get faster it’s the speed intervals sessions that really make the difference. Good luck.
(sorry, just read the answer of question2 in “frequently asked questions”)
A little hint for other:
An energy drink just before PB attempt will let you run like crazy, but don’t use it during training, as the body adapts to the coffein if you use it too often.
Hi Matt, I’m at week 3 now and already ran a sub25 during training(week2, did 5x800m+200m instead of 4x).
I love your plans but I have 2 questions:
-Is week4 always supposed to be a recovery week at every cycle and every 2/3 month some additional recovery?
Which day would you use for “race day”? Before recovery week, after recovery week, middle of recovery week and can I just go on with the next training after I hit my target time?
Thx Hannes
Would it be okay if this plan is done on a treadmill?
Would it be okay if this was done on the treadmill?
Hi Monttez, you can but I’d be a little weary of doing so much running on the treadmill. If possible try to do the speed intervals sessions on the treadmill and the steady runs outside if you can.