22 minute 5k Training Plan

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

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.

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 / 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.

Your 22 minute 5k training plan

DayWeek 1Week 2Week 3Rec. Week
Monday30min easy30min easy30min easyRest/Cross-train
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.)
Wednesday30min easy30min easy30min easy30min easy
Thursday6x800m Reps@3:29 per 800 / 7:00p/m.
(200m jog rec.)
FridayRest/Cross-trainRestRest/Cross-train30min easy
Saturday30min easy6x800m Reps@3:29 per 800 / 7:00p/m.
(200m jog rec.)
30min easyRest/Cross-train
SundayLong runLong runLong runLong 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.

157 Responses

  1. Lauren Lindsey says:

    Hi, Matt! Thank you so much for making this! I was wondering if you had some suggestions for the best cross training workouts we could do on those days?

  2. Maya says:

    Great training plan! Used the Sub 2hr half marathon training plan and was about to reach my goal. Then used this 5k plan to break 22mins and I was also successful! Thanks for the great resource.

  3. James says:

    Hi Matt, thanks for the tips. Ran a bit previously, but never really been that quick (previous 5k PB was 23.30, when I was 28). I’m pushing 40 now, so thought I’d get back in shape after 5 years of doing very little. Followed the sub 24min for 6 weeks, then moved on to the sub 22min.

    Coach to 21.39 in 12 weeks. We’ll see if sub 20 is possible in another 6…

    • Matt says:

      Hi James, sounds like you are progressing really well with this after a break away from things. Let us know when you break the 20 minute mark. If it’s not in 6 weeks then sure it won’t be far away as long as you continue to look after your body to support what you are doing. Cheers.

  4. Celeste says:

    How many km’s is a
    Long run?

    • Matt says:

      Hi, I would keep it somewhere between 10-16km but this is just a guide. Go with what feels right, slow and steady and doesn’t need to be much longer than an hour.

  5. Bishav N R says:

    Thanks Matt for this plan. Just completed my Sub 22. Will start sub 20 plan after a week’s rest.

  6. Trevor says:

    This plan really worked for me, and I missed a couple session here and there. I followed it for about 5 weeks before my race and I went from a 24:16 down to a 22:09 and was thrilled with the outcome. Now I really badly want to start working on the 20 Minute 5k training plan.

Leave a Reply

Your email address will not be published. Required fields are marked *