30 minute 5k Training Plan

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

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 / KmTreadmill Pace400m / 800m Splits5km Race Pace
09:40 / 06:006.2 mph / 10.0 km/h2:24 / 4:4830min
*for speed/distance conversation allow for a small amount of rounding up/ down.

Your Sub 30 minute 5k training plan

DayWeek 1Week 2Week 3Rec. Week
Monday30mins easyRest/cross-trainRest/cross-trainRest/cross-train
Tuesday3x1km
Reps@6:00 per km / 9:40p/m (90s rec.)
10x400m
Reps@2:24 per 400m / 9:40p/m (60s rec.)
3x1km
Reps@6:00 per km / 9:40p/m (90s rec.)
Rest/cross-train
WednesdayRest/cross-train30mins easyRest/cross-train30mins easy
Thursday4x800m
Reps@4:48 per 800m / 9:40p/m
(200m jog rec).
Rest/cross-train30mins easyRest/cross-train
FridayRest/cross-trainRestRest/cross-train30mins easy
SaturdayRest/cross-train4x800m
Reps@4:48 per 800m / 9:40p/m
(200m jog rec).
Rest/cross-trainRest/cross-train
SundayLong runRest/cross-trainLong runRest/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.

53 Responses

  1. Stan says:

    Where is the plan? Only three weeks is shown.

    • Dave - Coach says:

      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.

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