5K Training Plan (Sub 30)


This plan assumes that you are in good physical health, if you have any doubts check with your Doctor before commencing any training program.

This 12 week plan is aimed at novices and people who are looking to complete a 5k run under 30 minutes. It is a perfect fit for those who can’t or don’t want to do high mileage.

Typical week 3 days off, 4 Run.

Total weekly training time: 1:30-3 hours

Longest workout: 1:05 hrs



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