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.
Matt,
I’m back training a week after a few months off. At the moment doing around 23:30 for 5k. Goal is to hit the 20 min this summer. Incorporating strength training and everything to get me there.
My club do interval training on Tue nights and there’s usually a 5K race the following night. Obviously I’m not of the standard to give it socks both nights. Should I skip the Tuesday night and do my own intervals on Saturday?
Also, how realistic is it to expect to crack the 20 min in 3-4 months?
Many thanks
Sean
21:12 with my new shoes (nike elite 10).
But I am not sure if I am doing the forefoot running right. I read, that forefoot running is not toe running, meaning that your heels should also touch the ground. My heels do touch the ground, but really just a little bit. Most of my weight is on the fore and the midfoot, except when running up/downhills my heels do not touch the street. So far I’ve had no issues/kneeproblems/shin splints with this technique.
Might this become a problem in the future?
And Matt: thank you soo much for your training plans!
I did 6x800m on Saturday, each one had to be below 3.29 and I did fairly well; in order:
2:57, 3:09, 3:19, 3:09, 3:30, 3:19
On that fifth lap I actually walked for about 8 seconds half way through, so that explains the time. This was not an easy drill, that’s for sure. However, to get the sub 20 minute I need to do 800 m in 3:12 or less, which I managed to do three times.
Today is 3x1Km, in 4:23 or less. If I can manage it, do the single km in 4:00 as that is the 20 minute pace. I’ll only get to this later today.
I did the 30min easy on Monday but went out to a movie on Tuesday evening and so I didn’t have the time to get the 3x1km done. So last night, instead of doing Wednesday’s 30min easy, I did the 3x1kms in 4:03, 4:08 and 4:12; all well under the 4:23 required. I think the next time I do this I may try doing 4x1km with the goal of under 4:15 each. Tonight it is ‘Hills’ and then the next 10 days are easier as I am entering into the recovery week.
On Saturday this past weekend I did the 6×800, 3:29 per. Due to a lack of mental toughness I only did four out of the six, but managed to do them in 3:20, 3:27, 3:23 and 3:29, so I did succeed in keeping the correct pace. Next time I do 6×800 I’ll try harder to get all six done. Yesterday I did the ‘Long Run’, about 10km in about an hour. Today is 30 min easy and tomorrow will be my first attempt at 3x1km 4:23 per. I’m really liking this program.
My PB is 21:55 but lately I haven’t gotten under 23 minutes, so I’m starting with this plan for about six weeks, and then will move up to the Sub 20 as I am aiming to cut my time down into the low20s. My next and last race of 2018 is on October 15, so I should also be able to do a full cycle of the Sub 20. Did my first run last night of ’30min easy’ and tonight, the Fartlek.
Thanks for putting these plans together
So how went your race?
(I’m currently pounding hard to keep those 3x1km at 4:00-4:15min. It is a lot harder to go from a 25min/5k to a 20min/5k than from 30 to 25min.