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.
Hey buddy. I’m a relatively fit 35 year old male. Did a 5k exactly a month ago in 23.51 and thought I’d see what a months training would do. Found your plan and stuck to it religiously, with some resistance training thrown in too. I just ran a 21.27 5k and I am so thankful for your advice, absolutely delighted with it!
I am in the same exact boat! 35, can run a sub 24 5k right now. Wrapping up week 4. I have noticed a tremendous improvement in my fun runs and long runs. I can easily get carried away with pace and not realize it where I was struggling previously. Cant wait to test out my progress soon.
Thanks for these plans, they’re great. I’d never ran a 5k before but due to lockdown had to resort to running as a form of exercise and discovered I was annoyingly not very good. Given some of my friends were significantly faster than me I decided I needed some structure if I was going to get anything half respectable! I didn’t try to do a flat out 5k when I started but I ran around a 25 minutes 5k which did not feel great. I did feel I could go faster though so I decided to start with this 22 min plan.
I’ve done one cycle and saw really significant improvements on my heart rate when doing the exact same intervals. Decided to try run a flat out 5k today and was thrilled to manage a 21:14 according to the Garmin. Will move onto the 20 min plan and see how I get on – I have even started to not completely dislike running!
Thanks again for the plan it’s been really helpful.
My PB for a 5k is 25:33, but I think I could do the 24-minute plan fairly easily. Could I skip straight to the 22-minute plan or would it be better to do the 24-minute plan?
I’ve found this programme really helpful. Gives a good breakdown of what to be aiming for. Managed to go from 27 mins down to 23 mins for a 5km and using the plan with the aim of 22. Definitely helped having an aim whilst we are only allowed out to exercise once a day. Thanks
Thanks for the feedback, Ben and pleased you found the plan useful. Good luck with your training, cheers.
My 5k PB is 23:55, and I am struggling just a little bit with the intervals. I am making the recommended times for the 400m, 800m, and 1km reps – but I have to walk instead of jog for the recovery in the 800m and 1km runs. Should I worry much with this? Would you suggest that I slow the pace so that I can jog in between reps, or just keep walking between them until I can get more comfortable? Thanks, loving this training plan!
Hi Hannah, that is absolutely fine; if you are making the times for the intervals but walking between the reps then there is no need to worry at all about this. Use the time between the intervals to recover as best you can.
Pleased you are finding the site useful, and good luck with the training!
Not sure 7:45 pace for someone trying to break 22 mins is easy enough for an easy run. I’d call that my easy run pace and I’m prob in 16:XX 5k shape