If you’ve been hovering just above 30 minutes for 5K… this plan is for you. Not for beginners. Not for people just “getting into running”.

This is for runners who are already close — maybe running somewhere between 30:00 and 32:00 — and know they’ve got more in them… but haven’t quite cracked it yet.

Because here’s the truth:

Breaking 30 minutes isn’t about doing more.
It’s about doing the right things, consistently.

What Project 30 is designed to do

This is a 10-week training plan built specifically to help you:

• Pace your first kilometre properly (so you don’t sabotage the rest)
• Build confidence at 5K effort
• Improve your ability to hold pace when it starts to get uncomfortable
• Finish strong instead of fading in the final kilometre
• Turn “almost there” into done

Every session has a purpose. Nothing is random.

Who this plan is for

Project 30 is built for you if:

• You’re currently running between 30:00 and 32:00 for 5K
• You can already run 5K comfortably without stopping
• You’re running at least 2–3 times per week
• You’re ready to train with a bit more structure and intent

If that sounds like you… you’re in the right place.

What’s included

Over the next 10 weeks, you’ll follow a structured, progressive plan that includes:

• 3–4 runs per week
• A mix of tempo, threshold, and controlled faster running
• Easy runs to support recovery and consistency
• Gradual progression to build confidence and durability

You’ll also get:

• Clear session instructions using my Level I–V intensity system
• Guidance on how hard each session should feel
• Built-in progression so you peak at the right time

The difference with this plan

Most runners stuck above 30 minutes make the same mistakes:

They go out too fast.
They don’t train at the right intensity.
They avoid the uncomfortable middle part of the run.

This plan fixes that.

You’ll learn how to:

• Control the early pace
• Stay relaxed when the effort builds
• Hold your pace when it matters most

What happens at the end of the 10 weeks

You won’t just hope to break 30.

You’ll arrive at your next parkrun or 5K knowing:

• what pace to run
• how it should feel
• and how to execute it properly

That’s where the breakthrough happens.

A quick note from Coach Ray

I’ve coached runners for over 20 years, and I see this all the time…

Runners sitting just above a time barrier, doing plenty of running, but not quite getting the result they want.

It’s not a fitness problem.

It’s a structure and execution problem.

Project 30 is designed to solve that — simply, clearly, and effectively.

Ready to break 30?

If you’re close… this is your moment.

Commit to the next 10 weeks.
Follow the plan.
Trust the process.

And let’s get you across that line.

Click Here To Join The Squad

https://www.coachraytraining.co.nz/store/cart/project-30-10-weeks-to-your-first-sub-30-5k