5K Sub-30 Plan

5K Sub-30 Plan

$0.00
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5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
  • 5K Sub-30 Plan
5K Sub-30 Plan

5K Sub-30 Plan

  • 10-Week 5K Sub-30 Plan (PDF, Printable)

  • Structured Phases

  • Weekly Coach’s Notes

  • Target Workouts

  • Warm-up, Cool-down & Running Drills (RD)

  • Precise Pace Chart (km/mi)

  • Load Indicators (Low / Medium / High)

  • Glossary of Training Terms

  • Bonus Resources
About this plan

This 10-week 5k Speed Journey, designed by Olympian Ilya Tyapkin, is a focused program engineered to help you crack the 30-minute barrier. By moving through targeted phases—from building a base to sharpening your race-day pace—this plan gives you the exact workouts needed to turn "fast" into "sustainable."
Details / Who is this for?

This plan is designed for runners who:

  • Have already completed a 5k and want to run it faster.
  • Are aiming to break the 30-minute (6:00/km) barrier.
  • Want a professional, Olympian-designed structure to improve their personal best.

This program balances low-intensity aerobic runs with high-power speed intervals, ensuring you build the engine required for a sub-30 finish.

Duration: 10 Weeks.

Level: Performance-Focused Beginner/Intermediate.
$0.00

Frequently asked questions
How is this different from a free plan I find on Google?

Free plans are built for the average runner. This plan is built around your goal time. Every pace, every workout, every recovery day is calibrated to break 40 minutes — not just finish a 10K. It was designed by someone who ran an Olympic final. The gap shows up in the details.
How do I receive the plan?

Immediately after purchase, you'll receive an email with a download link. The plan is a PDF — you can print it or use it on any device.
Is this a one-time payment?

Yes. You pay once. No subscription, no hidden charges. You own it forever.
What do I need to follow this plan?

A GPS watch or running app to track pace, and the ability to run 4–5 days per week. No gym or equipment required.

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