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.
Just wanted to say this is a great training plan! Having run very intermittently over the years, I’d never been able to get my 5K time below about 35mins. I did a couple of cycles of this plan (about 8 weeks total, skipping a few runs here and there) and ran my first ever sub-30 5K. I’m about to start this plan for a second time after taking a year out to injury and losing some fitness. Would definitely recommend!
Hi Matt,
Any chance you could tell where should I start to test my PB after 3 week training?or we could always try it in the “30 mins easy” session? thanks
Hi, I would opt for an attempt at the end of week 3. Good luck 🙂
What is the best way to track the breakthrough sessions e.g. to maintain the target pace?
I use the NikeRunClub app. Couldn’t recommend it enough.
Is it safe to flip days around to better fit my training schedule? As in, I will complete all 4 training days, they will just not be in the exact order as prescribed. Is that okay?
Yes!Im not an expert but from experience you should be okay doing so .As long as you pick a sensible days to put them in your own order e.g don’t do your Long run before the 800s etc
Hi Matt, love your site. I finished the NHS couch to 5k programme and luckily found your site in time to work out what to do next.
I want to ask, how do you fit in a “time trial” run to see if you have made the target time of sub 30 min for example? It would not be considered an easy run, at least not for me!
Thanks, Anup
Sorry I don’t know if I’m stupid for asking this, but could you please explain the plan a little more detailed? What does ‘reps@6:00 per km’ mean? Am I supposed to run 1 km in 6 minutes and repeat that 3 times? Also, what is ’30 mins easy’ – is it just run what you can in 30 min? And how far is a ‘long run’?
Aron, yes, the 1K should be done in 6 minutes. (Repeat 3 times). The 30 minutes slow run for myself is around 2 1/2 miles. The long run for myself is a 10k. I haven’t been running but a couple of months, it’s taking me about an hour and fifteen minutes at the moment.