Sub-30 5K plan
For runners who can finish a 5K, currently around 31 to 34 minutes, and want to break 30:00 (5:59/km, 9:38/mile pace).
Is this plan right for you?
- You can run 20–25 minutes continuously.
- You can train 3–4 days a week.
- Your current 5K is within about 4 minutes of 30:00.
Sample week
| Day | Session | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Intervals | 10 min easy, 6 × 1 min brisk (about 6:00–6:15/km) with 2 min walk/jog, 5 min easy |
| Wed | Easy | 25–30 min easy, or rest |
| Thu | Steady | 10 min easy, 10 min steady (about 6:45–7:00/km), 5 min easy |
| Fri | Rest | |
| Sat | Optional | 20 min very easy + 4 relaxed strides |
| Sun | Long easy | 40–45 min at conversational pace; walk breaks are fine |
Easy = conversational. Example paces are for a runner in the middle of the starting range; use the training pace calculator for your own paces based on your current 5K.
Personalized Sub-30 plan: coming soon
We're building plans that adapt to your current time, goal and available days. They aren't on sale yet. Join the waitlist and we'll email you once when they're ready.
Health note: this is general training information, not medical advice. If you're new to exercise, returning from injury, pregnant, or have a heart, lung or other medical condition, check with a doctor or qualified professional before you start a plan or hard workouts. Stop and get help if you feel chest pain, faintness or unusual shortness of breath.
FAQ
How long does the Sub-30 plan take?
Usually 8–12 weeks from a 32–34 minute 5K. Use the goal calculator for a rough range for your numbers.
Is the personalized plan available yet?
Not yet. We're building it now. The sample week below is free to use today, and the waitlist gets one email when the paid version launches. No payment details are collected.
Can I run more days than the plan says?
Only if they're easy and you're recovering well. Extra hard days are where most injuries start.