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.
Followed this program for 4 weeks, previous best was 22.23, hit 21.53 today, was a hard program but well worth it, now on to sub 20 program on the website but will be happy if I ever got sub 21
Hey Matt,
Thanks for sharing these plans, going to put them into action this month.
Just not sure if I should do the 24-minutes or 22-minutes plan. I feel the break-even sessions in the 22-minute plan are similar to what I am currently doing. I can run around 7:10-7:20 sometimes and my fastest 5k is 23:50
Currently not running at that 7:00min pace for 1k though, What do you think? Should I try it and see or start off with the 24 min plan?
If you have already done a 24 min 5k, I don’t see a reason to train for that. Do this program.
I just finished the 24 min plan and ended up 23:40 on my “race” day. This 22 min program looks ambitious, but I think you will see better results from this than the 24 min plan.
I’m a powerlifter getting back in running shape for the first time since high school cross country. Started out running 25min 3mi, got down to 22.14 on my last 3mi test, very helpful program. Thank you for sharing!
Just hit a 22:34 using this program. I also have done a 15mile time trial earlier today on the road bike so probably not the best day to attempt it although it did warm me up first :-). Going to actually rest and then go for a real 5k PB in the next few weeks after another round
Just posted a 23:55 5k today using the 26 minute plan so from next Monday I am going to jump to the 22 min plan, looking forward to the various challenges especially the 800m. Thanks for sharing these plans, finding them really useful.
Hi Tony, well done that’s great! Thanks for letting me know you are finding the plans useful, it’s always nice to hear my time hasn’t been completely wasted! Good luck with the 22 minute plan and let us know how it goes. Cheers.
Started this a week ago with a 23:18 – 5k. The 800m’s were tough, walked at the end of most of them but powered through. Couldn’t keep the pace of the last 800m but plenty of time to improve before I attempt the sub 22 in 3 weeks.
Thanks for the plan and info. I’ll let you know how I do. Cheers. Ken
I attempted the sub 22min run at the end of week 4 and was delighted to come at 22:03 as it was windy and the route I chose had a few small hills. Thanks very much for the plan 🙂
I’m going to try the sub 20 plan with the aim of doing sub 21 in another 4 weeks. Fingers and toes crossed.
I attempted the sub 22min 5k at the end of week 4 and was delighted to come in at 22:03 considering it was windy and the course I ran had some small hills.
I’m going to move onto to the sub 20 plan with the aim of running sub 21 after another 4 weeks of training. Fingers crossed.
Thanks again for the plans and website! Great job.
Hi Ken, well done! It sounds like you are really making the plans for for you which is great to hear. Good luck with your progression and let us know how it goes.