What it takes
A sub 30 minute 5K means holding 5:59 per km (9:39 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 30.8.
The 5K pace chart has the splits for it. It also covers every other time from 14 to 45 minutes.
One consistent block of training usually moves a runner a couple of points. So this plan suits someone who runs the 5K in about 32:10 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
After Couch to 5K: going under 30
For many people, sub 30 is the first time goal after Couch to 5K. It needs 5:59 per km, just under 6:00. If you can run 5K without stopping in about 32:10, this 10-week block is a fair attempt.
Give yourself two weeks of easy running after you can run continuously before any of the faster sessions. Run-R does the same for complete beginners. The first hard sessions here are fartlek, and the long run only grows to 6 km, about 50 minutes at 8:21 per km.
On race day, start at 5:59 per km and no faster. Each kilometre marker should come up just before a multiple of six minutes: 6:00, 12:00, 18:00. The first kilometre of a busy parkrun is often the quickest, so hold back there.
Your training paces
Set from a 32:10 5K, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 7:59-8:21 |
| Threshold | Tempo runs. Comfortably hard. | 6:42 |
| Intervals | Hard repeats with recovery. | 6:10 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
3 running days a week, peaking at about 16 km. A taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday.