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.
Would it be appropriate to change hills to 3/4x 800 at broken pace at 42 – 52?
Could I switch around on what do I do which workout, like doing the hard workouts on a Tuesday and Sunday instead of Tuesday Thursday?
For the speed work days, should we be doing a warm up/cool down? Did the 3×1’s today (just starting week 1), great workout.
I’ve run 22:10. Do u think I can run a sub 22 with this plan in 4 weeks or should I go through the cycle twice? Also, if I plan. A race in the 4th week, should I still have 4 days of Rec/xtrain or is their a alternate for race week?
Hey! So if I am about 12 weeks out from a race that I am
Aiming for sub 22, just ran a 22:20 race and it was tough, but now I’m motivated, should I just repeat this training plan 3x?
Thanks!
Kim
Hi Kim, yes my advice would be to stick with this plan until race day. Twelve weeks is a long time though when following a tough and worthwhile plan so you could consider throwing in one or two more easy/recovery weeks to keep things fresh.
Good luck!
Hi, i’m following the plan and enjoying it. My 5k pb is 22:57 which I set last April. I had a run of illness and I haven’t been able to get under 23:38.
I’m in my fourth week now, I can’t quite meet the speed for the intervals but i’m getting closer. Is the rest week just for when you race or do you have a rest week and then start again after week 1? Also;, is there a run for Sunday? It’s not showing for me.
Hi Andrea, pleased you are enjoying the plan. The 4th week in the cycle is not just for races, it’s important to take the time to recuperate when you are following the plan and give your body some time on less intensive training to prevent over-training and monotony setting in.
Yes there is a run listed for Sunday – Long run.
Good luck with your training, let us know how you get on.