5K Sub-30 Plan

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The 30-minute 5k is one of the most popular benchmarks in running, but many stay stuck just above it because they rely on "same-pace" running. To break the 6:00/km barrier, you nee d to develop a specific blend of aerobic power and leg speed. This 10-week 5k Speed Journey, designed by Olympian Ilya Tyapkin, is a focused program engineered to help you crack the 30-minute barrier. By moving through targeted phases—from building a base to sharpening your race-day pace—this plan gives you the exact workouts needed to turn "fast" into "sustainable." Show more