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.
For the breakthrough sessions, how long of a warmup/cooldown would you recommend doing?
I would say 2km warm up, 1km cool down
Hi, what runs should I add if I would like to run 4-5 times a week?
That is an awful lot of running. I would recommending sticking to the plan above and include cross-training instead of additional runs 🙂
I have a question, if I would like to run atleast 4-5 times a week what training or session should I add?
I was using the plan to run 5km in 30 minutes – and it worked like a treat – thanks a bunch Matt!
For context, I ran ad-hoc and anytime I ran a 5k, I’ll consistently do it around 37minutes.
Following Matt’s plan, in the 5th week I ran it in 29minutes, 8 minutes faster.
Matt – I’m now targeting a 10k plan – thanks a mil
I was using the plan to run 5km in 30 minutes – and it worked like a treat – thanks a bunch Matt!
For context, I ran ad-hoc and anytime I ran a 5k, I’ll consistently do it around 37minutes.
Following Matt’s plan, in the 5th week I ran it in 29minutes, 8 minutes faster.
Matt – I’m now targeting a 10k plan – thanks a mil
Thanks for this plan. It’s rather effective.
I was stuck at 32 minutes on low heart rate training.
After week 2 during an Easy run, I was able to hit sub-30 while keeping my heart rate really low (I didn’t even touch my aerobic zone). So, I decided to adjust the plan to hit sub-28.
I ran my 5 km trial today and hit 24:35!!! 7 minutes was spent in my threshold zone.
I’m going to try the sub-24 training plan. I’m certain I’ll be able to hit that no problem.
I can’t believe this is all available for free!!!
That is awesome, Jhansen! Well done. Pleased the plans worked so well for you.