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This eight-week plan is designed for runners who want to finish a 5K in 30 minutes, or an average pace of 9:39 per mile. It features four days of running per week, including easy runs, interval runs, and tempo runs, plus long runs of four to seven miles. Weekly mileage starts at 13 miles per week and peaks at 20 miles per week two weeks before the race. Paces for each workout are prescribed.