5K in 30 Minutes

8-Week Training Program · Thailand Heat Edition

March 9 — May 3, 2026 · 3 Runs/Week

36:33
Current 5K
30:00
Target 5K
7:19
Current /km
6:00
Target /km

Overall Progress

0 / 24 workouts completed (0%)

Week 6: Peak, Taper & RACE

April 22, 26–27 · May 3

Race pace rehearsal → Taper → RACE DAY

The final week! Wednesday starts taper with an easy run. Saturday: Race pace rehearsal with 1km repeats. Sunday: Progressive run. Then rest until RACE DAY — Sunday May 3. Target: 30:00!

Wednesday, April 22Taper Run

3 km at 7:40–8:00 /km · Zone 2 Easy shakeout to start taper. Keep it very relaxed.

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Saturday, April 261km @ Race Pace

Warm-up: 1 km easy Main: 3 × 1 km at 6:00 /km (goal race pace!) with 2-min jog recovery Cool-down: 1 km easy Total: ~5 km

Race-pace rehearsal! Your body needs to know what 6:00/km feels like. Focus on even splits.
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Sunday, April 27Progressive Run

4 km progressive: Km 1: 7:30 /km (easy) Km 2: 7:00 /km (moderate) Km 3: 6:30 /km Km 4: 6:00 /km (race pace!)

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SUNDAY, MAY 3 — RACE DAY5K RACE

TARGET: 30:00 (6:00 /km) Race Strategy: Km 1: 6:10 /km — Start conservative. Don't go faster. Km 2: 6:00 /km — Settle into goal pace. Km 3: 6:00 /km — Halfway. Stay mentally strong. Km 4: 5:55 /km — Start pushing. Km 5: 5:50 /km — EVERYTHING. Empty the tank.

Trust your training. You've done the work. Now execute. 30:00 is yours!
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