How Much Can You Improve Your 5K Time in 30 Days? - YouTube - The Running Channel

Aug 13, 2025

Intro This is a quick summary of How Much Can You Improve Your 5K Time in 30 Days? from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

A 30‑day, app‑guided program (Runner) paired with weekly structured sessions: tempo runs, interval repeats, and easy recovery runs.
Core training concepts: start slower, aim for negative splits, use 800‑meter repeats with short recovery, and keep weekly mileage flexible.
Runners who stuck to the plan shaved over 1 minute off a 30‑minute 5K, proving measurable gains in just a month.
Practical tip: let the app dictate pacing, so you never over‑run the early kilometers and stay on target for your goal pace.

Workout Example (taken from the week‑2 session)

Week 2 – Interval Day
- Warm‑up: 1 km easy
- 4 × 800 m at your target 5K pace
  • 90 seconds jog/recovery between each repeat
- Cool‑down: 1 km easy
Total distance ≈ 6 km

Feel free to adjust the 800 m repeats, rest interval, or total distance in the Pacing app to match your current fitness and desired 5K goal.

Closing Note Give this 30‑day plan a go, tweak the paces to suit your own speed in the Pacing app, and watch those minutes melt away. You’ll be surprised at how far a month of focused training can take you—so lace up and start your negative‑split adventure today!