Plans, paces & PBs 5K Training Plan
22 Minute 5k Training Plan
22-minute 5K essentials
What pace do you need to run a 22-minute 5K?
Exactly 22:00 requires an average of 4:24/km or about 7:05/mile. This plan targets 4:22/km (7:03/mile), giving you a small racing buffer while building the speed and endurance needed to hold it.
- Race Threshold
- 4:24/km · 7:05/mile
- The average pace for exactly 22:00.
- Plan Target
- 4:22/km · 7:03/mile
- A small buffer so race day does not depend on perfect pacing.
- Training Week
- 5 runs in build weeks
- The recovery week cuts the load to 3 runs.
- Training Period
- 8–12 weeks
- Repeat the four-week block two or three times.
Suggested Race Splits
These use the plan's 4:22/km target and leave a small margin around the goal.
1 km4:22
2 km8:44
3 km13:06
4 km17:28
Finish21:50
Your PB progression
See where this plan sits in the 5K ladder.
Use the easier step if this target feels too large. Once this pace is repeatable, the faster plan becomes the next sensible PB target.
Build from here24:0024 Minute 5k Training PlanYour current plan22:0022 Minute 5k Training Plan Next PB targetSub 20Sub 20 5k Training Plan
Find controlled 22-minute pace
Introduce 1km and 800m race-pace reps while protecting the easy days.
Sharpen the legs
Use 400m reps, fartlek and 800m work to build speed without forcing the easy runs.
Strength and rhythm
Return to 1km pace work, add hills, and keep the rest of the week controlled.
Absorb and rebuild
Reduce training stress while keeping enough running rhythm to start another cycle.
Week-by-Week
22 Minute 5k Training Plan
Follow the rhythm of the block: easy days protect the quality days, and recovery protects the next block.
Week 1
Find controlled 22-minute pace
Introduce 1km and 800m race-pace reps while protecting the easy days.
Monday
Easy Breakeven
30 min easy
Relaxed aerobic running. Keep this deliberately comfortable.
No quicker than 9:00/mile
Tuesday
Intervals Breakthrough
3 x 1km
Run each rep around target 5k pace.
4:23/km / 7:03/mile 90s jogged recovery
Wednesday
Rest Recovery
Rest
Protect the next session by actually recovering.
Thursday
Intervals Breakthrough
6 x 800m
Repeatable 800m efforts at target rhythm.
3:29 per 800m / 7:00/mile 200m jogged recovery
Friday
Rest Recovery
Rest or cross-train
Low-impact work only if it helps you recover.
Saturday
Easy Breakeven
30 min easy
Short relaxed run before the long run.
Comfortable only
Sunday
Long run Breakeven
Long run
Slow and steady, kept under an hour.
Easy conversational pace
Week 2
Sharpen the legs
Use 400m reps, fartlek and 800m work to build speed without forcing the easy runs.
Monday
Rest Recovery
Rest
Recover from the long run and get ready for the week ahead.
Tuesday
Intervals Breakthrough
10 x 400m
Controlled reps slightly faster than 5k race pace.
1:42 per 400m / 6:50/mile 60s standing recovery
Wednesday
Easy Breakeven
30 min easy
Keep this genuinely easy and boring.
No quicker than 9:00/mile
Thursday
Fartlek Breakeven
Fartlek run
Unstructured speed play. Vary pace without chasing exact splits.
Mixed effort
Friday
Rest Recovery
Rest
Protect the Saturday session by actually recovering.
Saturday
Intervals Breakthrough
6 x 800m
Repeat the 800m session and aim for even pacing.
3:29 per 800m / 7:00/mile 200m jogged recovery
Sunday
Long run Breakeven
Long run
Slow and steady, kept under an hour.
Easy conversational pace
Week 3
Strength and rhythm
Return to 1km pace work, add hills, and keep the rest of the week controlled.
Monday
Rest Recovery
Rest
Recover from the long run and get ready for the week ahead.
Tuesday
Intervals Breakthrough
3 x 1km
Repeat the 1km session and practise calm race rhythm.
4:23/km / 7:03/mile 90s jogged recovery
Wednesday
Easy Breakeven
30 min easy
Do not chase pace here. Let Tuesday land.
No quicker than 9:00/mile
Thursday
Hills Breakthrough
Hills
Use Kenyan hills or hill sprints to build power and running economy.
Hard but controlled effort Jog back / controlled recovery
Friday
Rest Recovery
Rest or cross-train
Back off before the weekend.
Saturday
Easy Breakeven
30 min easy
Easy aerobic running only.
Comfortable only
Sunday
Long run Breakeven
Long run
Slow and steady, kept under an hour.
Easy conversational pace
Recovery Week
Absorb and rebuild
Reduce training stress while keeping enough running rhythm to start another cycle.
Monday
Rest Recovery
Rest or cross-train
Low-impact movement only if it helps recovery.
Tuesday
Rest Recovery
Rest or cross-train
Keep the load low and let the legs come back.
Wednesday
Easy Breakeven
30 min easy
Gentle running to keep the legs moving.
Easy only
Thursday
Rest Recovery
Rest or cross-train
Prioritise recovery over extra volume.
Friday
Easy Breakeven
30 min easy
Short, relaxed run. No sneaky racing.
Easy only
Saturday
Rest Recovery
Rest or cross-train
Stay patient and absorb the block.
Sunday
Long run Breakeven
Long run
Keep this slow and comfortable rather than turning it into a test.
Easy conversational pace
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Session Guide
What each session is doing
Breakeven sessions maintain and support. Breakthrough sessions move the target forward.
Target Pace
7:03/mile / 4:22/km
The pace you need to run close to 22 minutes.
Treadmill equivalent8.5 mph / 13.7 km/h
400m split1:44 at race pace
800m split3:29
Breakeven sessions
These maintain fitness, support recovery and prepare you for the breakthrough sessions.
Steady runRun no quicker than 9:00/mile. Aim around 9:00-9:30/mile when possible and stay relaxed.
Long runSlow and steady, kept under 1 hour. This builds aerobic strength without stealing from the interval work.
FartlekUnstructured speed play. Use it to practise changing gears without obsessing over exact splits.
Breakthrough sessions
These are the hard sessions that move you toward the 22-minute target. Treat them as mini-milestones, not ego tests.
400m repsRun around 1:42 per 400m, roughly 6:50/mile pace, with 60 seconds standing recovery.
800m repsRun 3:29 per 800m, around 7:00/mile pace, with a 200m jogged recovery.
1km intervalsRun 4:22-4:23 per km, around 7:03/mile pace, with 90 seconds jogged recovery.
HillsAlternate Kenyan hills and hill sprints to balance power and endurance.
Quick Answers
5K training plan questions
Clear answers on pace, readiness and how to adapt the plan without mangling its purpose.
What pace do I need to run a 22-minute 5K?
Exactly 22:00 is 4:24/km or about 7:05/mile. The plan targets 4:22/km or 7:03/mile to provide a small buffer.
How many days a week should I run?
The full build weeks contain 5 running days, including deliberately easy running. If you need to remove a day, drop an easy run first and preserve recovery between the quality sessions.
How long should I follow this plan?
Use the three build weeks and one recovery week as a repeatable block. Most runners should allow eight to twelve weeks, completing two or three blocks before their target race.
What current 5K time should I have before starting?
Best suited to runners with a current 5k PB under around 24 minutes.
Which sessions matter most?
The race-pace repetitions develop your target 5K rhythm. Easy runs and the long run build the aerobic support, while the recovery week lets the training take effect.