The key to running a sub-30-minute 5K is finding the right pace. Running a 5K in 30 minutes or less means running at a pace of around 9:39 min per mile or 6:00 minutes per kilometer. To achieve this goal, you’ll need to maintain a constant 6.2 miles per hour or 10 kilometers per hour for 3.1 miles.
To develop endurance to run a 5K in 30 minutes, you want to run at least three times per week. A majority of these runs should be easy. Even if your goal is running faster in the 5K, you should only do one hard workout per week. Similarly to the sub-20 minute 5K plan, you will include intervals in training for a sub-30 minute 5K.
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how to run a 5k in 20 minutes
