5K Sub-30 Plan

5K Sub-30 Plan

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5K Sub-30 Plan
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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

$0.00
  • 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.

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