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.
Just ran my 5k this morning. No race, just a 5k with my buddy who was also working for sub-22. I got it in 21:56, just squeaked under. I ran 23:29 on 4/17. Started this plan on 4/24. Sub-22 on 5/21. Haven’t decided on another round of sub-22 training or going for the sub-20 plan.
Hello,
Is the 5K plan tailored towards Master runners as well? I am a 64-year-old female who is working towards a sub 20 5k. Current PR-22:29. Would I start with the Sub 24 plan or the Sub 20 plan? Thank you.
Hi Matt,
I’am running since 1989 and I like to increase my speed for 5k. At the moment 22:18 is the fastest possible. Your 5k plan 22 seems to be the right one for me… Only one question – how long should be the long run? 20k?, 25k?, just 2 hours, 2,5 hours?
Best regards from Germany
Andreas
it says no longer than an hour on the details below the plan.
It works! Thanks for posting all this Matt. I’m 54 and never followed a training plan in my life. Just ran. I’ve been doing this since Boxing Day 2021 and finally got below 22 minutes today (21.46). That’s about 2.5 minutes faster than I was running in December. Feeling tired but happy that the hard work has paid off.
Thank you.
“To run a sub 22 minute 5k you will need to be able to run at a target race pace of 7:00 minutes per mile pace for the full 3.1 mile distance. That converts to 4:22 per kilometre” what a load of rubbish. Neither of these statements are true. Not the best confidence-inspiring start
Both statements are absolutely true. It’s approximately a 7:05 / mile pace, if that’s what you’re eluding too. Hardly worth your statement.
What?! This is just the facts, unfortunately you can’t run a 5k under 22 mins with any pace above that. it’s not saying you will have to begin your plan like this, rather your finish result will be the 7 min mile pace.
Can’t wait to give this a try! Please can I ask, is 8.30-9.00 min per mile too slow for the longer runs? I think that’s my comfortable pace so just want to be realistic about my targets (PB is 22.40)
Try not to pace your long runs at all, they should always feel relaxed and easy and this may just depend on how you feel that day. You should be able to keep a conversation the whole time you are on your feet and not feel exhausted at the end of your run. If you want to see if this training plan is for you, try running a 5k race, you could see if you get under 25 minutes and then have this as your next goal!
Thank you I did parkrun in 22.43 at the weekend so was really pleased with that! Will try and focus on this plan for the next few weeks to see if I can bring my time down further. Thank you!