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.
How would you suggest incorporating strength sessions to strengthen the muscles into this program?
( such as pullups and pushups etc. for upper body, and squats and lunges etc. for the legs )
I assume the best time to run a best time is just after the weeks recovery?
How long should the long runs be?
I used this plan to improve my previous 5k PR of a 24:35. Ran today at clocked in a 21:48! I’ll use the sub 20 plan next time I 5k train. Thanks!
Well done, Corey! Great effort.
Didn’t quite understand at what pace/HR zones I should do the long runs and the easy 30 mins runs?
Hi Eyal,
The plan recommends no quicker than 07:45 pace for the easy runs. I would opt for something in the region of 07:45-08:15 sort of pace for the easy/steady runs.
Cheers,
Matt
Hah, would’nt call it ‘easy’ pace but i’ll give it a go. starting to train for a sub 20 pb (currently around the 22:30 mark ) after I’ve finished an Ironman, hopefully the running volume from all of the ironman training will keep me injury free.
Thanks for the quick reply!
No worries, Eyal, anytime. Good luck with the ironman training, rather you than me! Cheers.
Me – 33 yo, male, in decent shape.
On June 15th I ran a benchmark 5k to see where I stand currently, and got 23:40. (My current PR, “on record”.) With that, I have 11 weeks to improve my 5k until my big race. I picked up this 22min training program to see what I can do in the next 3-4 weeks before my wedding.
So, I’m also doing a second benchmark run on July 7th. Following this plan as close as possible (along with a separate weight training program as well), and I’m going to see how much time I can shave off.)
Let’s see if/what my new PR is on July 8th.
From there I will have 8 weeks until race day to improve.
Quick update – So, after 3 wks of training on this program I was able to shave off 70 secs! Ran a 5k this weekend and finished in 22:30, a new PR. Honestly, I didn’t feel completely challenged by this 22min program at all times, so thinking of stepping it up to the 20 min program for the next 8 weeks! See how that goes . . .
Awesome programming. I wanted to incorporate some run training in my 4-5 times a week Crossfit training. I was aiming a sub 20 5k with a personal best of 19:19 (when I was 16 and i’m now 25). I did the intervals training 2 times a week Monday and Wednesday and were able to get back that sub 20 with a 19:29 after 3 months of training.