5km Training Plan – Sub 30 minute race

marathon woman photo

Complete a 5-minute warm up and 5-minute cool down before and after each training session involving a mix of brisk walking and easy jogging.  After the training outlined, make sure to perform some of the stretches outlined in Chapter 4 to keep your muscles limber and flexible and to aid recovery.

For a sub 30 minute 5km race you are looking at running at a pace of 5.59 minutes per km or under, so with this plan you will need to incorporate some speed and strength work into your training.  With this in mind this plan is understandably more advanced than the ‘getting round’ one.  It also includes an introduction to hill work which we will build on in the 10km training plans. 

In this plan, the aim is for you to get around the course jogging/running the whole way without any breaks that will slow your time down.  You will see that in this plan you actually run for longer than you anticipate it to take to complete your race (the 40-minute jog in weeks 6 and 7 and the 48-minute jog in week 7).  Running these longer distances will help to increase your stamina so that on race day you will find that you have more energy in your legs to push forward at more of a pace than you have been going at in the majority of your training runs.  You will also notice that there are a number of checks during this training plan for you to ensure that your pacing level is on track in order to finish the 5km in less than half an hour.  Please note that these checks are approximations.  If you find that you’re not where you need to be at the time of these pace checks don’t throw in the towel, give yourself an extra week to get to that point and if the correct pace is still eluding you but you’re desperate for your sub-30 minutes, then it’s worth increasing your speed sessions (add 25% on to the times covered in the above plan) and this should give your pace a bit of a kick-start.Remember, there are a number of different components that contribute to your time during the race including: the weather, any injuries you’ve picked up, your personal health on the day, the layout of the course and many many more.  Following the training plan doesn’t mean that you will definitely reach a sub 30 minute 5km but it should stand you in good stead and you know what they say – if at first you don’t succeed, try, try again!  You will notice that the two 5km plans are quite different from each other and when you’re choosing which one to go for there is no right or wrong decision.  It’s also important to bear in mind that there are no such things as a one size fits all training plan, what may work for one person may not be challenging enough or too challenging for the next.  So, feel free to mix things up and find what works best for you.As always, my advice is to check with your GP before starting any training plan and to take things easy at the start, don’t push yourself to the point of injury, ease yourself into the plan and see how your body adapts. 

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

REST

12 mins:

Jog 1 minute, Walk briskly 1 minute – repeat 6 times

REST

16 mins:

Jog 1 minute, Walk briskly 1 minute – repeat 8 times

REST

10 mins Cross Train: swim / cycle or brisk walk

18 mins:

Jog 1 minute, Walk briskly 1 minute – repeat 9 times

Week 2

REST

15 mins:

Jog 90 seconds, walk briskly 1 minute – repeat 6 times

REST

20 mins:

Run 90 seconds, walk briskly 1 minute – repeat 8 times

REST

15 mins

Cross Train: swim / cycle or brisk walk

Easy 10 minute non-stop jogging, try a route with some hills to push yourself a bit harder

Week 3

REST

24 mins:

Jog 2 minutes, Run 1 minute, Walk briskly 1 minute – repeat 6 times

REST

15 mins:

2 x 5  minute Tempo run, 5 minute recovery jog

REST

Hill repeats: 5 x 30 seconds, jog back down each time for recovery

20 minute non-stop jogging

Week 4

REST

Easy 25 minute jog

REST

30 mins:

Jog 2 minutes, Run 2 minutes, Walk briskly 1 minute – repeat 6 times

REST

Cross Train: swim / cycle or brisk walk

30 minute non-stop jog race pace

(Distance Check: 5km or more)

Week 5

REST

25 minutes:

2 x 10  minute Tempo run, 5 minute recovery jog

REST

33 minute non-stop run keeping up a good pace

REST

Hill repeats: 6 x 30 seconds, jog back down each time for recovery

Easy 36 minute non-stop jog (Distance Check: approx 6km or more)

Week 6

REST

36 mins:

Jog 5 minutes, Walk briskly 1 minute – repeat 6 times

REST

28 mins:

Jog 2 minutes, Sprint 30 seconds and, Walk  briskly 1 minute to recover in-between  – repeat 8 times

REST

Cross Train: swim / cycle or brisk walk

Easy 40 minute non-stop jog

Week 7

REST

40 minute non-stop Jog keeping up a good pace, incorporate some hills into this run to challenge yourself a little more

REST

35 mins:

2 x 15  minute Tempo run, 5 minute recovery jog

REST

Cross Train: swim / cycle or brisk walk

48 minute non-stop jog (Distance Check: approx 8km or more)

Week 8

REST

35 minute non-stop jog keeping up your 5km pace

REST

22:30 mins: Jog 2 minutes, Run 1 minute and Sprint 30 seconds, Walk  briskly 1 minute to recover in-between  – repeat 5 times

REST

10 minute slow jog

RACE DAY!