Sub 30 Minute 5K Training Plan – (12 Week w/PDF)

This 5K training plan is designed for runners who are looking to finish at a time under 30 minutes.

It is designed for runners who are finishing 5K's under 33-31 minutes already but need a little extra structure and guidance to get to the next level. 

This is an 8-week training plan that offers interval training days, hill repeats, fartleks, short runs, and longer runs to help you build stamina. This training plan was developed to help you hit a target time goal. 

Note: Make sure to take the recovery days seriously, as they are the times that allow your body to recover and adapt from the harder workout days

Sub 30 Minute 5K Training Plan: This 5K training plan is designed for runners who are looking to finish at a time under 30 minutes. It is designed for runners who are finishing 5K's under 33-31 minutes already but need a little extra structure and guidance to get to the next level.

Sub 30 Minute 5K Training Plan

Sub 30 Minute TRAINING PLAN TERMS

Rest:

The training plan includes "rest" days. These help you recover from your runs and make sure you taper your training the final week so you are ready to rock your race.

Easy:

The “easy” run on the schedule above should be at a comfortable level. Don’t focus on how fast you are running, just make sure you get the miles in. An “easy pace” should be run at a level that allows you to chat with a running partner without being out of breath.

Long Runs:

Long runs will be slightly longer in time and distance compared to your usual easy runs, this will build your endurance for the 5k race.

Feel free to keep the pace “easy” on these days, or pick up the pace just a little bit in the last couple of miles if you feel good. 

Tempo Runs:

Tempo Runs are a continuous and steady effort that should feel comfortably uncomfortable. After your warm-up, feel free to stop, stretch, and do some strides. You will have the spaces provided to you.

You may want to run these as a progression, starting off easier and getting quicker over the course of the run. Be sure to listen to your body when you run tempo runs as they are very useful for developing an anaerobic threshold which is extremely essential for a very fast 5k race.

Hill Repeats:

As part of this training plan, there are some hill repeat workouts in this training program to help build your strength and power.

These should be run by “feel” for the duration of the time prescribed. Rest in these workouts will be the walk/jog down the hill back to your starting point. Generally, the shorter the time running, the faster you will want to run.

Fartlek Training:

Characterized as “speed play” these workouts consist of running at a faster pace for a short designated time frame, then a short rest that still includes some slower running or jogging.

This is another workout that is run by “feel”, so make sure to pay attention to how you feel on each repetition and distribute your energy sustainably throughout the workout. 

Interval Training:

To improve your speed interval training is imperative. What happens when you run interval runs is that you train faster than your race pace for the 5K.

Be sure to run a specific amount of time hard, then recover by jogging or walking for a shorter time to catch your breath or 200-400 meters. 

Make sure you are warmed up before the intervals. Focus most on good form during these workouts.

Doing sprints of 100 meters beforehand and stretching would be ideal.

Strides:

Strides can be done at the end of a recovery run or at the beginning of a workout to stretch out your stride and prepare your legs for some faster movements.

They should be done around 85-90% of your maximum speed, but they should be ran as a build-up, which means the latter half of the stride should be faster than the first half. Aim for around 10-15 seconds, or 60-100 meters for each stride. 

SUB 30 MINUTE 5K TRAINING PLAN WEEK BY WEEK

WEEK 1

MONDAY

01

2 MILES EASY

TUESDAY

01

3 MILES EASY

WEDNESDAY

01

REST

THURSDAY

01

3 MILES EASY

FRIDAY

01

Interval Workout: 2 mile warm-up, 6x200 meters (1/8 mile)/(30-40 seconds of running) fast, 1 mile cool-down

SATURDAY

01

REST

SUNDAY

01

4 MILES EASY

WEEK 1:

  • 16-17 Total Miles
  • 4 Easy Run & 1 Interval Run

Week One Comments:

This week you will be hitting the ground “running”. Focus on setting a tone for the weeks to come, try to keep it fun.

Take the easy day VERY easy this week to ease into training. Be specifically careful not to over-do it on the easy run on Thursday, as you will feel sluggish during the Interval runs on Friday. The warm-up and cool-down miles are very important to get your body going and to stabilize your heart rate when cooling down.

This gives your body a natural decrease in heart rate as you finish your run. Be sure to REST on the rest days, which means do not go out for a stroll. Cross-training or bike riding is a perfect substitute.

Strides are to be done after your easy runs when they are prescribed, they should be 10-15 seconds and about 85-90% of your max speed (which you should run by feel). Strides will help enhance your running form and prepare your legs for the workouts ahead.

The interval runs work best to run fast for the 200 or 1/8, once you hit the specific distance STOP to catch your breath and then go at it again.

How long should you stop to catch your breath? However long it took you to run the 200 or 1/8 mile. So if it took you one minute to run the 1/8 interval, you rest for one minute and then go continue to the next interval run.

Don't be surprised, normally the first interval run will be your fastest and then the time will go down each time.


WEEK 2

MONDAY

02

2-3 MILES EASY

TUESDAY

02

Hill Workout: 2 mile warm-up, 6x :30 sec hill sprints, 2x :60 hill run with jog downhill as rest, 1 mile cool-down

WEDNESDAY

02

REST

THURSDAY

02

3 MILES EASY 

FRIDAY

02

Fartlek Workout: 2 mile warm-up, 10x 1:00 run fast/(1:00 run jog), 1 mile cool-down

SATURDAY

02

REST

SUNDAY

02

5 MILES EASY

WEEK 2:

  • 18-20 Total Miles
  • 3 Easy Run & 1 Hill Repeat, 1 Fartlek

Week Two Comments:

You waste no time diving headfirst into week 2. Week two features a hill repeats workout, this is a great way to strengthen your legs and lungs by fighting gravity.

Take the warm-up and cool-down seriously, as it gets your body ready to go and then allows your heart rate to get back to a normal pace.

The fartlek run on Friday is going to get your legs used to shift between faster and slower paces, so try to run fast for the “on” portion, and then jog to recover on the “off” portion.

On Sundays, make sure to take it easy on your run. 

This is a day that allows you to stay active, get miles, and give your legs a little workout.


WEEK 3

MONDAY

03

3 MILES EASY

TUESDAY

03

Interval Workout: 2 mile warm-up, 8x200 meters (1/8 mile)/(30-40 seconds of running) fast, 1 mile cool-down

WEDNESDAY

03

REST

THURSDAY

03

3 MILES EASY + 4 strides (10-15 seconds fast)

FRIDAY

03

Tempo Run: 2 mile warm-up, 20 minute tempo run, 1 mile cool-down  

SATURDAY

03

REST

SUNDAY

03

6 MILES EASY

WEEK 3:

  • 19-20 Total Miles
  • 2 Easy Run & 1 Interval Run & 1 Tempo Run

Week Three Comments:

The interval run has increased to now eight (as opposed to six in week one).

Remember the rule about resting after each interval run. Take a break to catch your breath for however long it took you to run that interval.

This interval running will be hard on your legs so you have a few rest and easy run days in to make sure you get solid miles in.

On Sunday the mileage has increased to six miles, which helps build endurance for your body and legs.

Might be considered your first Long Run! Not only are you training your breathing and legs for hard running via the intervals but you are also training to increase the endurance.

This will prove monumental during the race.


WEEK 4

MONDAY

04

3 MILES EASY

TUESDAY

04

Hill Workout: 2 mile warm-up, 8x :30 sec hill sprints, 3x :60 hill run with jog downhill as rest, 1 mile cool-down

WEDNESDAY

04

REST

THURSDAY

04

3 MILES EASY + 4 strides (10-15 seconds fast)

FRIDAY

04

Fartlek Workout: 2 mile warm-up, 12x 1:00 run fast/(1:00 run jog), 1 mile cool-down

SATURDAY

04

REST

SUNDAY

04

6 MILES LONG RUN

WEEK 4:

  • 19-20 Total Miles
  • 3 Easy Runs & 1 Hill Repeat, and 1 Fartlek Workout

Week Four Comments:

You are halfway into the eight-week training plan, you increase your strength, improving your speed endurance, and piling up solid miles.

We will now settle into a good 2-week cycle, this week offers another hill repeats workout and fartlek workout.

Once again for the fartlek run on Friday, remember to shift between faster and slower paces, so try to run fast for the “on '' portion, and then jog to recover on the “off” portion.

Keep stacking good weeks on top of each other, it’s natural to start feeling some aches and pains as you progress in your training, make sure to stretch, eat healthily, and sleep well at night for ample recovery and adaptation. 


WEEK 5

MONDAY

05

REST

TUESDAY

05

Interval Workout: 2 mile warm-up, 6x400 meters (1/4 mile)/(1:30-2:00 minutes of running) fast, 1 mile cool-down

WEDNESDAY

05

REST

THURSDAY

05

3 MILES EASY + 4 strides (10-15 seconds fast)

FRIDAY

05

Tempo Run: 2 mile warm-up, 2x15 minute tempo run, 1 mile cool-down  

SATURDAY

05

REST

SUNDAY

05

7 MILE LONG RUN

WEEK 5:

  • 19-20 Total Miles
  • 1 Easy Run, 1 Interval Run, 1 Tempo Run and 1 Long Run

Week Five Comments:

This week will not increase your total miles, but we will focus on three quality sessions. This week’s interval run is now 6 x 400 meters (¼ mile), so each interval is double the length of the intervals you have been doing, but you will get more rest.

You may be feeling sluggish after this workout, so you have a couple more rest days. The tempo run will also be longer in total, but it is broken into two parts, so take 5 minutes between the repetitions so you can recover. 

Take Sunday easy, it's a lot of miles to run after a hard day on Friday so be cautious and don't overdo it.


WEEK 6

MONDAY

06

3 MILES EASY

TUESDAY

06

Hill Workout: 2 mile warm-up, 10x :60 hill run with jog downhill as rest, 1 mile cool-down

WEDNESDAY

06

REST

THURSDAY

06

3 MILES EASY + 4 strides (10-15 seconds fast)

FRIDAY

06

Fartlek Workout: 2 mile warm-up, 8x 2:00 run fast/(1:00 run jog), 1 mile cool-down

SATURDAY

06

REST

SUNDAY

06

8 Miles Long Run

WEEK 6:

  • 23-24 Total Miles
  • 2 Easy Runs, 1 Hill Repeat Workout, 1 Fartlek, and 1 Long Run

Week Six Comments:

This week provides more hill repeats and another fartlek.

We are continuing to build well-rounded strength, power, and speed by working through a range of gears, paces, and distances. The eight-mile run on Sunday stretches out your legs and pushes your stamina a little bit.

Next week will bring on your most intense interval session yet, so make sure to take recovery seriously this week.


WEEK 7

MONDAY

07

3 MILES EASY

TUESDAY

07

Interval Workout: 2 mile warm-up, 8x400 meters (1/4 mile)/(1:30-2:00 minutes of running) fast, 1 mile cool-down

WEDNESDAY

07

Rest

THURSDAY

07

3 MILES EASY + 4 strides (10-15 seconds fast)

FRIDAY

07

Fartlek Workout: 2 mile warm-up, 8x 1:00 run fast/(1:00 run jog), 1 mile cool-down 

SATURDAY

07

REST

SUNDAY

07

8 Miles Long Run

WEEK 7:

  • 23 -24 Total Miles
  • 2 Easy Run & 1 Interval Run, 1 Tempo Run & 1 Long Run

Week Seven Comments:

Think of this week as putting a cherry on top of the fitness you have built over the last six weeks.

You will have an intense interval run of 8x 400 meters (¼ mile), so don’t be afraid to go for it here if you are feeling fit, but do not force anything.

We also have a fartlek run for your second workout, this will be a shorter workout, so don’t be afraid to establish a rhythm and get the legs rolling a little faster at the end.

The eight-mile-long run will solidify all the endurance you have built thus far, but take it easy and just have fun with it. 


WEEK 8

MONDAY

08

3 Miles Easy

TUESDAY

08

Interval Workout: 2 mile warm-up, 4x200 meters (1/8 mile) (30-40 seconds of running), 4x400 meters (1/4 mile)/(1:30-2:00 minutes of running) fast, 1 mile cool-down

WEDNESDAY

08

Rest

THURSDAY

08

3 MILES EASY + 4 strides (10-15 seconds fast)

FRIDAY

08

REST or 2 Miles Easy Run

SATURDAY

08

REST

SUNDAY

08

5K Race Day - 1-2 mile warm-up, 2-4 strides, race well!

WEEK 8:

  • 19-20 Total Miles
  • 3-4 Easy Runs, 1 Interval and 5K Race Day!

Week Eight Comments:

This is it... it's race week. All the training and preparing comes down to Sunday. During the week, don't push yourself too hard on the interval day, but still make sure to get the work in. Your legs will be good on race day. 

On Race Day, stick to your normal pre-race routine and don't let the adrenaline of the race get you out of your comfort zone especially at the beginning of the race.

Try to get to your goal race pace within the first mile of the race. If you can do that and hold it, you have a really good chance of reaching your goal. 

Once you get to the last 1/2 mile or 1/4 mile, run very hard to the finish line. That time will be made up for the time it took you to get to your race pace.


Sub 30 Minute 5K Training Plan Wrap-Up:

Got a question about the training plan? Send me an email and I will respond as quick as possible = trainfora5k@gmail.com. 

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Hi, Jeremy Here, 

I am the the guy behind Train for a 5K. On this site, I share everything that learned along my running journey. The content I create is the running training I wish I had before we started this journeyAbout Me.