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.
hello what day should try to go sub 22 on the plan ?? during the 4th week or after the 4th week please let me know thanks
I got a sub22 5k at 21:48 for the first time. I started following this training plan from 9/20 when my 5k is at 23:50. During the training, I was able to reach the target pace in every interval sessions. After one round through the plan, I tried a PR attempt on Oct.20, but was only able to hold the target pace for one mile and got only 23:00. In the second round, I put more focus on improving endurance and increase lactate threshold. Here is some of my learning. First, you need to be able to feel easy on the ‘Easy run’ at Mondays and Wendesdays at 7:45 to 8:15 in order to maintain the race speed for the whole 5K. Second, I replaced the Fartlek and Hill Session with Tempo runs at target pace of 7:20 to 7:30. I started with 2x10min at the tempo pace and built toward a single 20 minute tempo session. Third, in the second round through the plan, I increased the 400m interval pace to 6:30p/mi. Lastly, I replaced one of the Sunday long run with a Half Marathon at 8:05 pace.
Is it okay to replace the 30 min easy run with about 30 to 40 minutes of swimming?
In my opinion, no because the overall mileage is already very low and the easy run help to build endurance and strengthen muscle fibers which is crucial for your speed run. Swimming will maintain your cardio but not so much on the other two mention
what pace is Easy run ? Thank you in advance
Hi Alf, not an exact science but somewhere around 8:15 I would say. More important to be cautious than ambitious for easy runs.
How many minutes/miles for warmup and cool down around track and Fartlek workouts?
Used this plan and just beat my college PR!