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.
I’ve just completed this training plan. I’ve managed to improve my 5k time from 34mins to 29.10mins. It made my running so much more interesting, fitness levels have improved too. Loved it! Thanks
Thanks for the feedback, Lisa. Really great to hear you had such a massive improvement, well done!
At 31 years old and 250 lbs, I just completed my 1st 5k @ sub-35 min. I’m going to give this training plan an honest shot. I hope to see improvements. Looking forward to the challenge.
Should the treadmill pace be set at 6.2 mph for this training? That equals a 30:00 5k. 6.1 mph is like 30:30.
Great site. Thanks! So in the intro you talk about how there will be times where we are required to run faster than our target 5k pace, but for the interval days I’m seeing speeds that are equal to target pace and other runs it’s slower. Am I reading something wrong? Thanks
Hi Ryan, you can ignore that text. I originally had a speed session slightly faster than target pace but revised it. Will update the text but please ignore than for now. Cheers.
Thanks. Also, why is the treadmill speed at 6.1 mph? That equals a 30:30 5k. 6.21 is a 30 minute 5k, right? Shouldn’t we be training at 6.2 mph?
Hi Ryan, you are quite right, the treadmill pace should be 6.2 mph. I have updated the table so should be correct after a refresh. Thanks for letting me know.
Cheers, Matt
Great training plan!
a few questions
what is a rec week?
what is 90s rec?
what is an easy run
Rec. stands for recovery. A recovery week would be a taking a week off running, or just going for some very slow, steady runs.
90s rec. is simply recovering for 90 seconds before you begin your next interval.
An easy run comes under the “steady run” as mentioned above in the blog post. This run should be no quicker than 10minutes 30seconds per mile.
Best of luck!!