How To Run A Sub 30 Minute 5k

Are you right on the cusp of beating that 30 minute mark? Check out these tips on how to run a sub 30 minute 5k!

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[PhantomRX]

I'm 35, overweight, and smoked for 16 years.  I quit smoking last year and Started running April of 2017.  Hit a 41 minute 5k in June, 35 minute 5k in September.  I've lost 25 lbs and now I'm shooting for under 30 minutes.  Breathing is hard and I am still overweight by about 30 lbs, so I have some work to do.

[michaelstevens]

I trained for 6 weeks at age 61 and ran my first 5k in 27:15, looking forward to what I can do this year

[jkccount]

I thought I was the only one working toward this! Thanks for the video. Started running about 11 weeks ago. Just hit a 29:30 5k the other day. Stiill working on doing that consistently!

[GyandevShukla]

when I started this month jan1st, it was 40 min 5k now after 10 run in next 15 days I am doing at 32 min 5k ....for me key was just doit :) everyday body will help you automatically ...hope to get 30min 5k in month end

[rantingrunner]

Just got my first sub 30 min 5k yesterday after about a year and a half of running. Thanks for the video. 5k PR 29:45

[jasonk]

I started running when Covid hit. 42 years old and 225 pounds. After 8 weeks I was able to run a 35 minute 5K. I then did a run walk run set of programs for a year to help avoid injuries. I spent the last year running 5ks and a 10 k and can now run a 5k in 27 minutes. Based off my 1 mile pb, I should be able to do a 5k in 25 minutes. That’s my next goal.

[bekw]

Week 1: 5x1km @ 6min pace / 2mins rest
Week 2: 5x1km @ 6min pace / 90sec rest
Week 3: 5x1km @ 6min pace / 1min rest
Week 4: 5x1km @ 6min pace / 30sec rest
Week 5: 1x5km @ 6minute / no rest

[darrenleroy]

Thanks for talking in metric and imperial. Helpful.

[fayeholder]

Yes! Thank you, finally a video on how to break 30 min 5k. You feel like such a slow coach when all you see is vid after vid of people trying to break 20 min. I've been so close to breaking 30 min for a while now so hopefully this program will push me through.

[nicolesilberman]

This is exactly what I was looking for! I have finally reached the point where I can run over 4 miles nonstop, but really want to focus on increasing my speed for an upcoming 5K so that I can finish in 30 min or less. This video was so helpful!

[vixenrevitup]

I ran my first 5k in June without any training and was at a pace of 9.07 and finished just over 28 minutes. I doubted myself as a runner for years, then my friend from work convinced me to just try it when we signed up for our company’s annual 5k. I couldn’t believe I was able to run pretty much the entire way (had to walk a teeny bit when I got a cramp after drinking water around mile 2). I was first place in my age group and second place for females overall. I was so happy! Now my coworker and I run 5k’s whenever we can and we have a blast! Running is so fun and it keeps me from feeling the pain I suffer from after I contracted a rare neurological disorder. I won’t let it stop me! Great video!

[SteveShovlar]

I am 61 years old. 4 weeks ago I was 98kg. Took 48 mins to walk/jog 5k. With diet and sticking at it every day, today I weigh 91kg. I jogged the whole 5k in 32 mins. Sub 30 mins is possible in the next couple of weeks. 4 weeks ago I thought it impossible. Now it’s nearly a reality. Just believe you can do it, grit your teeth and it’s achievable.

[maxmarino]

I just got 31minutes after 2 weeks of training! So happy :)

[MrMisuma]

Finally did 5K in 27.42! It felt sooo good.

[cpatter]

So glad this popped up on recommendations. This may be old buts its exactly what I need. Got down to 31:17 in a 5k in Nov 2019 then I got hip bursititis and been struggling to get back my form. and pace. I will try this starting tomorrow!

[peachfreude]

You’re really a brilliant coach. I’ve only run my first 5k last year and I think I did okay at 38mins++. This year I’m stuck at 35~36, which is kinda demotivating until I found this video. So I’m going to try again and shoot for 33~34 for the first half of 2020 and maybe sub 30 for the second half. Wish me luck. I’ll update in 2021. Anyway, thanks for the video 🙏

[melanierichardson]

I love how there's almost always dogs in your videos. Also very informative, love this channel

[artwithleah]

I can do 32 mins approximately. I will be working towards getting 30 min 5k run. My main problem is that it’s really hard to breathe especially on the last 2k or so so j don’t know how to fix that.

[novadhd]

I am currently just working to complete a 5 K now. I am doing a Couch to 5K program with couple intervals during the week and one long run for 6 week. I will write down these dips to hopefully get to the 30 min (or less ) mark. Thx!

[leftyseel]

I'll try this. Thanks! I used to run 25 min 5K, my PR was 20 min and 19 or 21 sec., and i used to do sub-50 min 10K, running 3x a week doing intervals, tempo runs and long slow weekend runs. Just got back into running after 7 yrs. Been cycling since 2016 but was itching to run again for months now. Been running for about two weeks, nothing serious, just enjoying the runs again. Latest run was 11.15K with 6:49 per km pace, improved a bit from the 7:11 per km pace the first week. Small goals are to get a 30-min 5K and sub-1 hr 10K.