If you are not quite there yet then take a look at the 24 minute 5k training plan instead and then come back to this one once you are in a position to run at this pace.
Other 5k training plans: 16 minute 5k || 18 minute 5k || Sub 20 5k || 22 minute 5k || 24 minute 5k || 26 minute 5k || 28 minute 5k || Sub 30 minute 5k || Couch to 5k Training Plan
Please read before starting a training plan:
Frequently Asked Questions | Signs of Overtraining
Your Speed/Distance Training Zones: 22 minute 5k
| Pace per Mile / Km | Treadmill Pace | 400m / 800m Splits | 5km Race Pace |
|---|---|---|---|
| 07:00 / 04:22 | 8.5 mph / 13.7 km/h | 1:44 / 3:29 | 21min 50s |
Your 22 minute 5k training plan
| Day | Week 1 | Week 2 | Week 3 | Rec. Week |
|---|---|---|---|---|
| Monday | 30min easy | 30min easy | 30min easy | Rest/Cross-train |
| Tuesday | Reps@4:23 per km/ 7:03p/m (90s rec.) | Reps@1:42s per 400 / 6:50p/m (60s rec.) | Reps@4:23 per km/ 7:03p/m (90s rec.) | Rest/Cross-train |
| Wednesday | 30min easy | 30min easy | 30min easy | 30min easy |
| Thursday | (200m jog rec.) | Fartlek Examples | Examples | Rest/Cross-train |
| Friday | Rest/Cross-train | Rest | Rest/Cross-train | 30min easy |
| Saturday | 30min easy | (200m jog rec.) | 30min easy | Rest/Cross-train |
| Sunday | Long run | Long run | Long run | Long run |
22 Minute 5k Training Plan Components
Breakeven Sessions – 22 minute 5k training plan
These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:
- Steady Run – this should be no quicker than 09:00 p/m, ideally aim for somewhere around 09:00-09:30 p/m.
- Long Run – slow & steady, this should be less than 1 hour.
- Fartlek – unstructured training. Example Fartlek sessions.
Breakthrough Sessions – 22 minute 5k training plan
These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:
- 400m Reps – these need to be at 6:50 p/m pace (1:42 per lap) with a 60sec standing recovery.
- 800m Reps – should be reps at 7:00p/m pace (3:29 per 800m) with a 200m jogged recovery.
- 1km Intervals – hit 7:00p/m pace (4:22 per km) with a 90sec jogged recovery.
- Hills: Kenyans/ Hill Sprints – alternate between Kenyans and Hill Sprints to get a balance of power and endurance training. Example Hill Training Sessions.
About this Plan
Remember that to consider following this 22 minute 5k plan you should already be able to run at a target race pace of 07:03 minute for at least a mile (4:22p/km) and/or have a PB under 24 minutes.
The core work for the 22 minute 5k training plan is set over a 3-week period with the addition of 1 week's recovery. At the end of the first 4-week cycle you can repeat and/or tailor the plan to your individual needs to focus on your particular 5k event.
It is recommended that after 2/3 months of using the training plan that you take a break and treat yourself to a couple of weeks of low-key training. This should start with 2-3 day's off from running completely and continue with a nice short easy run every other day.
Hey im not understanding the program .How long is the program. 4 weeks or is it longer .please let me know
Hi Ethan, it’s a cyclical 4-week plan so you can repeat it for as long as it takes for you to feel ready to race the time. But remember to take breaks from the plan and look after yourself.
Hi Matt! I started running in November with the goal to run a sub20 5k and I#M currently on the 22min 5k plan. I can run the intervals fast than what is required (4:06-4:10) min per km on 5x1km Interval. However, I lack endurance and after about 3km I feel like I’m dying and really need to slow down my pace. Should I do more threshhold running to improve endurance?
Kind Regards and thank you for your plans
Experiencing the same here
Sound I warm up and cool down for 30mins easy?
15 min is enough
Sorry, I misread your post. You dont need
Hi Matt, should I warm up prior to these runs? Thinking the 30 mins easy. Should I warm up for 5 mins and cool down for 5 mins after?
Followed the sub-22 programme and made a few (very minor) adjustments. Took me a good few months of training but it took me 21:55 to run a 5k today, 04/03/21… (actually a nice ring to it when you read the numbers from the back). Thanks so much! Now on to a sub-21???
Hi, Matt.
Is it ok to follow this same instructions on a treadmill? It is easy to do the conversion to Km/h.
The thing is the weather conditions are pretty unpredictable down here in Brazil, specially this time of year, and I wouldn’t like to pass any task.
Obviously I would choose the road in sunny days.
No bro because its not same for a runner to train on treadmill as compare to track because you have to put the force on ground and treadmill works automatically.
I think u understood what I want to say