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. Rich says:

    Why is it only 3x 1km reps? I notice for sub 20 it jumps to 5x 1km. Would 4x 1km be better for sub 22 training or is there a reason for it being a relatively easier session (by that I mean less distance at race tempo than the 400/800 interval sessions)?

  2. Anonymous says:


  3. Jonny says:

    Hi, how can I do this 5k plan alongside other sports (I play football/basketball/tennis every week)? Should I switch out some sessions for them or just add them on top of the training plan?

  4. Craig says:

    Thanks for this, Matt. I am a 55 Yr old male who just runs to keep fit. I followed your 22 min plan for 4 weeks and ran 21.46 today at my local Parkrun. First time ever below 22 mins. Thanks again. I really appreciate it.

  5. Campbell says:

    How long should we follow this plan for before going for the target?

  6. Al says:

    Can we swap the fartlek and the 800s on week 2?

    • Matt says:

      Hi, of course. The plan should be tailored around your life/routine in best possible way for you. Cheers

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