Exactly 22:00 requires an average of 4:24/km or about 7:05/mile. This plan targets 4:22/km (7:03/mile), giving you a small racing buffer while building the speed and endurance needed to hold it.
These use the plan's 4:22/km target and leave a small margin around the goal.
“I then followed the plan/structure for 12 weeks … and just did 21:58 yesterday.”
Use the easier step if this target feels too large. Once this pace is repeatable, the faster plan becomes the next sensible PB target.
Follow the rhythm of the block: easy days protect the quality days, and recovery protects the next block.
Repeat the block two or three times. Open a week to see the daily sessions.
Introduce 1km and 800m race-pace reps while protecting the easy days.
Run each rep around target 5k pace.
Repeatable 800m efforts at target rhythm.
Under 1 hour.
Use 400m reps, fartlek and 800m work to build speed without forcing the easy runs.
Controlled reps slightly faster than 5k race pace.
Repeat the 800m session and aim for even pacing.
Under 1 hour.
Return to 1km pace work, add hills, and keep the rest of the week controlled.
Repeat the 1km session and practise calm race rhythm.
Use Kenyan hills or hill sprints to build power and running economy.
Under 1 hour.
Reduce training stress while keeping enough running rhythm to start another cycle.
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Breakeven sessions maintain and support. Breakthrough sessions move the target forward.
The pace you need to run close to 22 minutes.
These maintain fitness, support recovery and prepare you for the breakthrough sessions.
These are the hard sessions that move you toward the 22-minute target. Treat them as mini-milestones, not ego tests.
Clear answers on pace, readiness and how to adapt the plan without mangling its purpose.
Exactly 22:00 is 4:24/km or about 7:05/mile. The plan targets 4:22/km or 7:03/mile to provide a small buffer.
The full build weeks contain 5 running days, including deliberately easy running. If you need to remove a day, drop an easy run first and preserve recovery between the quality sessions.
Use the three build weeks and one recovery week as a repeatable block. Most runners should allow eight to twelve weeks, completing two or three blocks before their target race.
Best suited to runners with a current 5k PB under around 24 minutes.
The race-pace repetitions develop your target 5K rhythm. Easy runs and the long run build the aerobic support, while the recovery week lets the training take effect.
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Progress, questions & PBs
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