5 km running program under 30 minutes in 12 weeks

Getting under 30 minutes can be a milestone for many runners. It is a limit that many runners struggle with. The running program here is for beginners who can run 15 km a week without major difficulties. If you can do that, this program will be ideal for you. In 12 weeks you will get under 30 minutes on the 5 km distance.

The program is also available as an 8-week program – however, it is recommended to train for 12 weeks to get under 30 minutes. If you have a race coming up in 8 weeks, it is OK to choose the second program. With this program, you can expect to cut 2-4 minutes off your 5 km time. If you currently run 5 km between 30 minutes and 34 minutes, you may be lucky to be able to run under 30 minutes in 12 weeks. If you are slower than 34 minutes, you can use the specified tempos, which I discuss at the bottom of this page.

Useful links before you get started

• Necessary knowledge about speeds, interval breaks and intensity
• General information about the 5 km distance and the structure of 5 km running programs
• General structure of running programs
• Same program over 8 weeks of training.

Download: 5 km under 30 min in 12 weeks

Here you can download the program. If you would like an overview, I have also included the program as a picture. Save the program on your computer, print it out and hang it on the refrigerator. It is binding.

The structure of 30 min in 12 weeks

Number of training sessions per week (quality + quantity)

You will train 3 times a week in this beginner 5 km running program. Training consists of 2 easy workouts and one hard workout.

Tuesday is your hard workout, where you run interval training. There are two types of interval training. One type is training how much oxygen you can maximally absorb, while the other is training your speed and technique. Weeks 1, 5 and 9 are speed training, where you have to run at the fastest pace specified in the running program. Training your maximal oxygen uptake (VO2-max) takes place in weeks 2, 3, 6, 7, 10 and 11.

On Thursday, you will run a leisurely run at your estimated marathon pace. The trick here is to hold back the pace and not get too enthusiastic. Even if you can run faster, you should hold back.

On Sunday, you will go for an easy run to train your endurance.

In weeks 4 and 8 you will see very little training. These are your recovery weeks, where your muscles recover from 3 weeks of hard training. This week is important to adhere to even if you feel you have lots of energy.

You start by training 15 kilometers the first week. The week you train the most, you run 24 kilometers.

Types of training

Your workout includes interval training. It is important that you do a good warm-up for your interval training. If you are going to run VO2 max, you should have a 10-15 minute warm-up before and immediately cool down. If you are running speed training, you should have a 15-20 minute warm-up and cool down.

Alternative tempo suggestions

If you can’t run 5K in 30-32 minutes today, you should adjust your running program’s suggested pace slightly. Below you can see how fast you should run each type of race based on your current level..

The time is based on your current pace minus 2 minutes. You need to be realistic when determining your current 5 km time – ideally you should run a 5 km race today to see how fast you can run. This also provides a good basis for comparison later. Don’t cheat yourself on this.

If you are already faster than 30 minutes in 5 km, I would recommend you look at some of the programs to get under 25 minutes:8 weeks – 12 weeks.

Use the comments box below if you have any questions.