Breaking 30 minutes in the 5K isn’t about trying harder; it’s about finally training the right engine.
In this episode, I break down exactly why the common three-day training plan often fails the biology of a 5K and how shifting your schedule unlocks the specific aerobic engine required for speed. I walk you through the exact physiological systems you need to target, the specific pacing strategy that prevents the dreaded mid-race burnout, and the essential strength moves that keep you healthy enough to finally crush your goal time.
Key Takeaways
- A sub-30 5K is mostly an aerobic challenge, and building the right engine matters more than just pushing harder.
- Switching from three days of running to a four-day structure changes everything because it finally creates the volume and balance needed for real progress.
- Clear pacing, smart workouts, and simple recovery habits work together to prevent blow-ups and help you stay strong through the final third of the race.
Timestamps
- [00:43] What You'll Learn
- [01:42] The Problem: Why You're Stuck at 30:15
- [03:59] The Training Split That Actually Works
- [06:57] Sample Four-Day Sub 30 Min 5k Training Week
- [08:14] Get the Free Training Plan
- [09:08] Run Training — VO2 Max, Speed Intervals, Threshold Work Long Run
- [10:37] VO2 Max Work
- [13:44] Lactate Threshold Work
- [14:53] Long Run
- [15:32] Race Pacing Strategy: The Game Plan
- [19:32] Do This to Help Another Runner Go Sub 30 Minutes
- [19:54] 5 Best Bodyweight Strength Exercises for Runners
- [23:16] Recovery and Nutrition Hydration
- [25:37] Mental/Belief Shift: Why Sub-30 Is Actually Possible
- [26:38] Use This to Fix Your Run Form
Links & Learnings
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