Project 30: 10 Weeks to Your First Sub-30 5K

If you’ve been hovering just above 30 minutes for 5K… this plan is for you.

This isn’t for beginners.
It’s for runners already close — typically between 30:00 and 32:00 — who know they can break 30, but haven’t quite done it yet.

Breaking 30 isn’t about doing more.
It’s about doing the right training, consistently.

What this plan will help you do
- Pace your first kilometre properly
- Build confidence at 5K effort
- Hold your pace when it gets uncomfortable
- Finish strong instead of fading

What’s included
- 10-week structured plan
- 3–4 runs per week
- Tempo, threshold, and controlled faster sessions
- Easy runs to support recovery
- Clear guidance using my Level I–V intensity system

Who it’s for
- Currently running 30:00–32:00 for 5K
- Running at least 2–3 times per week
- Ready to train with more structure and intent

The goal

At the end of 10 weeks, you won’t just hope to break 30 — you’ll know how to execute it.

Follow the plan. Trust the process.
Let’s get you under 30.