Project 30 is a structured 10-week training plan designed to help runners break the 30-minute barrier for 5 kilometres.

If you're currently running 5 km in around 30–32 minutes, this plan provides the structure, progression and confidence to achieve your first sub-30 finish. Designed for recreational runners, it delivers proven coaching without unnecessary complexity.

Using a balanced approach to training and recovery, most weeks include three key runs plus optional easy running, making it realistic to fit around work, family and everyday life.

This plan is ideal for runners who:

• Run 5 km in approximately 30–32 minutes


• Can comfortably run for 45–60 minutes continuously


• Want to break 30 minutes without excessive mileage


• Prefer structured training over guessing what to do each day


• Are preparing for a 5 km race or weekly timed event like parkrun

What you'll receive

• A fully structured 10-week training programme


• Progressive interval, tempo and endurance sessions


• Recovery weeks built into the programme


• Strength and mobility sessions


• Detailed coaching notes explaining every workout

Equipment

Recommended equipment:

• GPS running watch capable of following structured workouts (recommended, not essential)


• Heart rate monitor (optional)

Coach Support

This is a self-guided TrainingPeaks plan. Every workout includes detailed coaching notes from Coach Ray explaining not only what to do, but why you're doing it. If you have questions, you're welcome to get in touch.

Created by Coach Ray Boardman, an endurance coach with over 25 years' experience helping thousands of athletes achieve goals from their first 5 km through to Ironman-distance events. His evidence-based coaching is designed for real people with busy lives.