30 minute 5k Training Plan

Target Race Pace 9:40 per mile / 6:00 per km for a Sub 30 minute 5k

To run a sub 30 minute 5k you will need to be able to run at a target race pace of 9:40 minutes per mile pace for the full 3.1 mile/5k distance. To start this training plan it is recommended that you are not completely new running and have completed our couch to 5k training plan and you are able to run at a pace of 9:40 per mile for at least 1km.

 

Your Speed/Distance Training Zones: sub 30 minute 5k

Pace per MilePace per KmTreadmill Pace mphTreadmill Pace km/h400m Pace800m Pace5km Race Pace
09:3505:566.2 mph10.1 km/h2:22 secs4min 44s29min 40s
09:4006:006.1 mph10.0 km/h2:24 secs4min 48s30min
*for speed/distance conversation allow for a small amount of rounding up/ down.

During the course of this 30 minute 5k training plan you will be running at a slightly faster pace than 9:40 p/mile for short durations, so you need to ensure that you can maintain a pace of 9:40 for at least 1km before we start to think about maintaining it for 30 minutes.

If you are not quite at the 30 minute 5k mark yet, then have a check out the couch-to-5k training plan before building up to this one:

Other 5k training plans:

Your Sub 30 minute 5k training plan

Please read before starting a training plan:
Frequently Asked Questions
Signs of Overtraining
WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
130mins easy3x1km
[email protected]:00 per km / 9:40p/m (90s rec.)
Rest/cross-train4x800m
[email protected]:48 per 800m / 9:40p/m
(200m jog rec).
Rest/cross-trainRest/cross-trainLong run
2Rest/cross-train10x400m
[email protected]:22 per 400m / 9:35p/m (60s rec.)
30mins easyRest/cross-trainRest4x800m
[email protected]:48 per 800m / 9:40p/m
(200m jog rec).
Rest/cross-train
3Rest/cross-train3x1km
[email protected]:00 per km / 9:40p/m (90s rec.)
Rest/cross-train30mins easyRest/cross-trainRest/cross-trainLong run
Rec. WeekRest/cross-trainRest/cross-train30mins easyRest/cross-train30mins easyRest/cross-trainRest/cross-train

 

Time commitment: You should be looking to commit roughly 2 hours of work a week over the course of the sub 30 minute 5k training plan in addition to any time spent cross training.

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 9:35 p/m pace (2:22 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.

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 10:30 p/m.
  • Long Run – this doesn’t need to be any longer than 60-75 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.

Matt

Keen amateur runner who likes keeping fit & devising training plans that help you get faster. The plans on this site have helped me knock minutes off all my times. I also love cats and popcorn.

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17 Responses

  1. Hannes says:

    (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.

  2. Hannes says:

    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

  3. Monttez Shackelford says:

    Would it be okay if this plan is done on a treadmill?

  4. Monttez says:

    Would it be okay if this was done on the treadmill?

    • Matt says:

      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.

  5. Monttez says:

    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?

    • Matt says:

      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.

  6. Lex says:

    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

    • Matt says:

      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.

  7. Andy says:

    This plan really helped with my training. Just wanted to say thanks!

  8. Ji says:

    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!!

    • Matt says:

      Hi Ji, well done! That’s a great effort and excellent improvement in your PB. Pleased you found the training plan useful.

  9. Joe says:

    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?

    • Matt says:

      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

  10. Traci says:

    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

    • Matt says:

      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.