22 minute 5k Training Plan

Target Race Pace: 7:03 per mile / 4:22 per km for a 22 minute 5k

To run a sub 22 minute 5k you will need to be able to run at a target race pace of 7:00 minutes per mile pace for the full 3.1 mile distance. That converts to 4:22 per kilometre.


Your Speed/Distance Training Zones: 22 minute 5k

Pace per Mile / KmTreadmill Pace400m / 800m Splits5km Race Pace
07:00 / 04:228.5 mph / 13.7 km/h1:44 / 3:2921min 50s
*for speed/distance conversation allow for a small amount of rounding up/ down.
22 minute 5k

Follow this 5k training plan for a 22 minute 5k

To start this training plan it is recommended that your 5k PB should be below the 24 minute 5k mark already and you are able to run at a pace of 7:00 per mile for at least 1km.

Over the course of the 22 minute 5k training plan you will be required to run at a slightly faster pace than your target race pace for short durations so you really need to ensure that you can hit the 7:00 mark for at least 1km.

If you feel that you are not quite there yet, have a look at one of our other 5k training plans before building up to this one:

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

Your 22 minute 5k training plan

Please read before starting a training plan:
Frequently Asked Questions
Signs of Overtraining
DayWeek 1Week 2Week 3Rec. Week
Monday30min easy30min easy30min easyRest/Cross-train
Tuesday3x1km
[email protected]:23 per km/ 7:03p/m (90s rec.)
10x400m
[email protected]:42s per 400 / 6:50p/m (60s rec.)
3x1km
[email protected]:23 per km/ 7:03p/m (90s rec.)
Rest/Cross-train
Wednesday30min easy30min easy30min easy30min easy
Thursday6x800m [email protected]:29 per 800 / 7:00p/m.
(200m jog rec.)
Fartlek
Examples
Hills
Examples
Rest/Cross-train
FridayRest/Cross-trainRestRest/Cross-train30min easy
Saturday30min easy6x800m [email protected]:29 per 800 / 7:00p/m.
(200m jog rec.)
30min easyRest/Cross-train
SundayLong runLong runLong runLong run

Time commitment: You should be looking to commit roughly 3-4 hours of work a week over the course of the 22 minute 5k training plan in addition to any time spent cross training.

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.

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.

137 Responses

  1. Peter D says:

    Hi Matt,
    Firstly, thank you for this awesome resource–putting all this information out for free in one place.
    I was wondering if you would recommend a modification for the 30-minute run?
    I find that when I do the 30-minute run at the 8:15 pace it is a hard effort, so much so that I can only complete two weeks of the plan before I do more than my body can recover from in one day. Should I run the 30 minutes at an aerobic pace (much slower for me)? Should I build more rest days in? Although it is a hard effort, I am able to complete the other elements of this plan at the goal paces (1km, 800 m, 400m)

  2. Sara says:

    If I were to schedule a race would it come the day after recovery week? Or where would I properly position it to plan accordingly?

  3. Ryan says:

    Just a quick question, why aren’t tempo runs involved in this plan? I’ve been told many times how important they are and would have thought they’d have been involved in fast 5k training.

  4. George P says:

    Didn’t work for me … ran essentially the same time as previous races. I started training 5 months ago after taking a 35 year hiatus off from road racing( 64 years old now)My first race back I ran a 25:30 with just the bare minimum of training so, I trained for 3 more weeks before jumping into another 5k. I ran a 23:40 and was pleased to say the least. I know my times would drop quickly at first then taper off of course. Anyway, I figured if I kept up training and increasing mileage I should see improvements. Up until the 3 month part of my training I did very little speed work but, after running a couple more races without significant improvement I started incorporating more speed work. I lowered my time to 23:06 but since then haven’t improved even though I’ve been consistent with my training and added speed work and cross fit training. So, I tried your training program to see if it could push me over the 23:00 roadblock. Of course there are variables in the other races such as type of course and the weather ( heat, humidity etc)
    Anyway ,last race I ran a 23:37 over a hilly course on a fairly humid day. I’ll try this program again and see what happens but, I thought I would be further along time wise especially after running the 23:40 after only my second race 4 months ago.

    • Mike says:

      @George P … I’m in the same ballpark. I’ve slowly creeped up my milage, but still only 20 miles tops per week. I’ll throw in a speed workout on Tuesdays. I can run 5 miles of rolling hills in my neighborhood, so I’m lucky. I was stuck in the 24:00 range for a few 5Ks. Dipped down to 22:45 on a flat course, but then was around 23:30 on a few hilly 5Ks. This past weekend I felt like I finally had a breakthrough and ran a flat 22:00. I even went out in 6:50 and hung on 🙂 I’m very pleased to only be 6+ minutes off my college times!! never thought I would be!

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