How to Run a Faster 5K in 30 Days

Four weeks isn’t enough time to reinvent yourself as a runner – but it is enough to squeeze a surprising amount of speed out of your current fitness.

The key is combining a little more quality with just enough easy mileage and recovery so you don’t arrive at the start line cooked.

Week‑by‑Week Structure

This outline assumes you’re already running 2–3 times per week and can comfortably cover a 5K distance.

• Week 1: One short interval session, one tempo, one longer easy run.
• Week 2: Similar, with slightly more reps or time at pace.
• Week 3: Your heaviest week – then back off.
• Week 4: Taper and sharpen for race day.

Example Key Workout

Try 5–6 × 3 minutes at your current 5K pace (use the Race predictor if you’re not sure) with 2 minutes very easy jog between.

As the weeks go by, you can add one more rep or slightly extend the work interval, but resist the urge to sprint every repeat.

Use Time, Not Just Distance

For many runners, it’s simpler to think in minutes instead of miles. “20 minutes easy + 6 × 2 minutes strong” is easier to execute than obsessing over exact splits every 400m.

Check Progress Along the Way

Halfway through the block, run a controlled “check‑in” effort: maybe a hard 2‑mile or tempo run. Plug that result into the Pace calculator to see how your predicted 5K time has shifted.