Training plans 5K
The sub-30:00 5K
Running a sub-30:00 5K means holding 6:00/km (9:39/mi) for 5K. Plan on 4–4 runs and 24–39km per week for around 7–9 weeks. Training happens at three speeds — easy mileage (6:55–7:30/km), tempo work near 6:15/km, and faster reps at about 6:00/km. Whether that timeline is realistic depends on your current fitness — the honest test is a recent race result, not ambition.
Last updated 2026-07-03 · paces computed, not copywritten
Goal pace
6:00/km
9:39/mi
Typical build
7–9 weeks
24–39 km/week
Runs per week
4–4
3 key sessions + easy volume
Required paces
| SESSION | PACE (/KM) |
|---|---|
| Easy runs | 6:55–7:30 |
| Long run | 6:25–6:55 |
| Tempo | 6:15 |
| Intervals | 6:00 |
| Race pace | 6:00 |
Splits at goal pace
| CHECKPOINT | CLOCK |
|---|---|
| 1K | 6:00 |
| 2K | 12:00 |
| 4K | 24:00 |
| Finish | 30:00 |
Even splits shown — at 6:00/km the opening kilometres should feel almost too easy; that restraint is what a 30:00 costs up front.
A typical week
Key session 1
Intervals — reps around 6:00/km (5K effort) with jog recoveries
Key session 2
Tempo — sustained comfortably-hard running near 6:15/km
Long run
The week's cornerstone at 6:25–6:55/km, adding 30:00-pace finishes as race day nears
Plus 1+ easy runs. All other runs sit at 6:55–7:30/km by design — accumulating volume without stealing from the key days.
Asked often
- What pace is a sub-30:00 5K?
- 6:00 per kilometre, held for the full 5K. Racing the first half a touch inside 6:00 and finishing strong beats banking time every time.
- How long should I train for a sub-30:00 5K?
- From a reasonable base, 7–9 weeks. Coming back from time off, add a re-ramp phase before the 5K block rather than compressing it.
- What happens if I miss training weeks?
- Missed weeks are where PDF plans fail: the schedule marches on without you. RunV rebuilds the remaining 5K weeks around what you actually ran.
This fitness at other distances
- Marathon: 4:47:44 equivalent
- Half marathon: 2:18:00 equivalent
- 10K: 1:02:33 equivalent
Built to get you under 30:00 — and to bend when life does
RunV builds your sub-30:00 plan around your week, then recalibrates it after every run — finished, cut short, or missed.
