5K plan for 30:00
Running 30:00 over the 5K means holding 6:00/km from start to finish. It's an achievable goal with consistent training: this plan favours gradual progression, and 3 sessions a week are enough.
What this time implies
Equivalent times (Riegel formula); if your current times are far off, pick an intermediate goal:
- 10k 1:02:33
- Half marathon 2:18:00
- Marathon 4:47:44
The plan, week by week
Complete 8-week example, calibrated for a 30:00 goal (3 sessions/week). For a plan at YOUR paces aligned with YOUR race date: Personalize this plan
Training paces for this plan
- Tuesday 8 × 400 m at 5K pace (6:00/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 8 min at threshold (6:30/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 5 km (8:05/km)
- Tuesday 10 × 400 m at 5K pace (6:00/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Thursday 20 min at threshold (6:30/km), 15 min warm-up and cool-down
- Sunday Long run 6 km (8:05/km)
- Tuesday 6 × 600 m at 5K pace (6:00/km), 1:30 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 10 min at threshold (6:30/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 6 km (8:05/km)
- Tuesday 6 × 1000 m at 5K pace (6:00/km), 2:00 jog recovery, 15 min warm-up and cool-down
- Thursday 30 min at threshold (6:30/km), 15 min warm-up and cool-down
- Sunday Long run 4 km (8:05/km)
- Tuesday 6 × 800 m at 5K pace (6:00/km), 1:45 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 15 min at threshold (6:30/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 7 km (8:05/km)
- Tuesday 5 × 1000 m at 5K pace (6:00/km), 2:00 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 12 min at threshold (6:30/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 8 km (8:05/km)
- Tuesday 8 × 600 m at 5K pace (6:00/km), 1:30 jog recovery, 15 min warm-up and cool-down
- Thursday 25 min at threshold (6:30/km), 15 min warm-up and cool-down
- Sunday Long run 8 km (8:05/km)
- Tuesday 4 × 300 m at 5K pace (6:00/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Friday Easy run 4 km (8:05/km)
- Sunday RACE DAY: 5.0 km. Enjoy it!
This plan is generated by a published method from the information you provided. It is not medical advice: see a doctor before (re)starting running, listen to your body, and skip a session if something hurts.