Sub 30 Minute 5K Training Plan

Get ready to break that elusive time goal with this sub 30-minute 5K training plan!  If you’ve been inching down closer to that running goal, this post will outline what you need to do to kick up the speed and give you the extra push to cross that finish line in under 30 minutes.

You’ll find the full downloadable training plan at the bottom of this post, but be sure to read all the helpful info here that explains how to use the plan.

*Disclaimer:  This post was written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Triathlon Coach.  It is for informational purposes only and does not constitute individual training advice.  Always consult a physician prior to beginning any new exercise program.

Who is this plan for?

This 5K training plan is designed for runners that have been running consistently for the last several months, and have completed at least one 5K race in under 33 minutes.

Keep in mind this training plan is not meant for first-time runners.  If you are just starting to run from scratch, I recommend using something like our 8 week beginner 5K training program which uses run/walk intervals to help build up endurance.

What level of fitness do I need to start?

To start this plan, you should be running consistently several days a week.  You should be able to run 3 miles continuously without stopping.  Your last 5K race should be under 33 minutes.

If you cannot currently run at that speed yet, you can still use this training plan – however, it should not be used with the speed intervals given, and you should not be trying to bring yourself down to a 30-minute race time.  Instead, adjust the speed intervals to be a bit slower (specific times vary based on your current pace) and try to shave off 1-2 minutes from your current race pace.

You should also not have any injuries that affect your ability to walk/run.  If you are suffering from any injuries that affect your stride and/or cause pain during runs, be sure to see a doctor to address those before starting any training plan.

Pacing for a sub 30 minute 5K

It’s key to understand pacing in order to use this plan.  In order to achieve a sub-30 minute 5K, you’ll need to run at least a 9:39/mile pace or faster during your race.  That may sound a little overwhelming, but you’ve got this!

Some of your speed work in this plan will be done faster than this to get your body accustomed to running fast.  On the flip side, your easy and endurance runs will be done at a slower, comfortable pace.  Using a GPS watch or app that tells you your speed will be key for following the workouts in this plan. 

The best pacing tip I can give you:  Keep your fast runs fast and your slow runs slow.  This will challenge your body while minimizing risk of injury.  Even Olympic runners do most of their runs at a comfortable pace!

One of the reasons we give a baseline past race time is because you don’t want to try to immediately jump into intervals run at an 9:30 pace if you can’t currently do them at a 10:30 pace.  Trying to speed up too fast can increase your risk of injury and set you up for disappointment.

Most runners who have previously run a 5K under 33 minutes should be able to handle the intervals at the pacing listed, and use this plan to work on knocking off those last few minutes of speed.  Even though it’s only a few minutes, it takes a lot of work!

Schedule Overview

This training schedule lasts 12 weeks and includes five weekly running workouts.  Each week totals about 16-22 miles of running, and includes two easy runs, one endurance run, one speed day, and one tempo run day.  Here’s the overview:

• Monday – Speed work (track)
• Tuesday – Easy run
• Wednesday – Rest
• Thursday – Tempo
• Friday – Easy run
• Saturday – Endurance run
• Sunday – Rest

Workout Descriptions and Paces

Here’s what you need to know for each type of running workout on this sub 30 minute 5K training plan:

Easy runs – These are short runs done at an easy conversational pace.  For the purposes of this plan, run the easy runs around 11:30 to 12:45 per mile, depending on what feels comfortable for your body.  Do not do these too fast; the goal is to keep them easy.

Endurance runs – These are longer runs done at an easy conversational pace.  For this plan, endurance runs range from 4 to 7 miles, and should be done at a 11:30-12:45 per mile pace, depending on what feels comfortable.  Try to choose a pace that you can maintain for the entire distance.  It’s better to start out a bit slower and maintain, than to start out too fast and falter out.

Tempo runs:  These runs include a mile at an easy pace, followed by 1-2 miles at a specified pace (sometimes the 2 miles are broken up with an easy mile in between, and other days they’re consecutive), and then another mile at an easy pace.  The purpose of these workouts is to teach your body how to run longer distances at a faster pace.  (*Note – a few weeks have an easy run rather than a tempo run to allow for recovery.)

Speed work – These are track workouts that are done at specific pacing to help improve your speed and get you under that 30-minute mark at your next race.  Each speed workout should include a 10-minute warm up and cool down at a comfortable pace. 

After your warmup, complete the workout for the distance and pace indicated.  Each workout has a specified number of intervals, along with recovery time that can be done jogging or walking.  For example, a workout might be listed as “6×400 @9:20 w/ 2 min recovery”.  This means you’d do the following:

• 10 minute warm up
• 400 meters at a 9:20 min/mile pace
• 2 minutes jogging or walking
• 400 meters at a 9:20 min/mile pace
• 2 minutes jogging or walking
• 400 meters at a 9:20 min/mile pace
• 2 minutes jogging or walking
• 400 meters at a 9:20 min/mile pace
• 2 minutes jogging or walking
• 400 meters at a 9:20 min/mile pace
• 2 minutes jogging or walking
• 400 meters at a 9:20 min/mile pace
• 2 minutes jogging or walking
• 10 minute cool down

For reference, here are the distances used in this plan and what they correspond to on the track when running in lane 1:

• 200 meters = ½ lap
• 400 meters = 1 lap
• 600 meters = 1 ½ laps
• 800 meters = 2 laps
• 1000 meters = 2 ½ laps

Additional 5K Training Tips

• Warm up and cool down: Don’t skip on your warm ups – they are essential, especially prior to interval training.  They help gradually increase your heart rate and get your muscles ready to work.  Similarly, cool downs help gradually let your heart rate return to normal.  Be sure to start and end each run with a few minutes of very easy paced running, and start and end your speed workouts with a full 10 minutes (or more) of comfortable running.
• Stretch: Perform static stretches (i.e. a quad stretch, calf stretch, or touching your toes) after your run.  While the merits of stretching have been debated, it feels good and may help with muscle tightness after workouts.  If you frequently struggle with tight muscles (like tight hamstrings or tight calves), consider adding in foam rolling as well.
• Get good sneakers: When’s the last time you changed out your sneakers?  If it’s been more than six months or 500 miles of running, it’s time to grab a new pair.  Overly worn or improperly fitting sneakers can lead to blisters or shin splints, so wearing a good pair can be key to preventing these issues.
• Eat a balanced diet: There aren’t really any special nutrition requirements for 5K training, but eating an overall balanced diet can help support recovery and training adaptations.

Sub 30 Minute 5K Training Plan

Here is your training plan!  You can download a PDF copy of the training plan, or you can find it in image form below, which you can save to Pinterest. 

For accessibility purposes, the full training plan is also written out in plain text below the image as well.

*This plan is for individual use only; it is not permitted for commercial use or display on other websites.*

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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