Chasing a 22‑Minute 5K

Goal Introduction

A 5‑kilometre race in 22 minutes means holding roughly 4 min 24 sec per kilometre. It’s not just about speed; it’s about building the endurance to keep that pace steady, the mental grit to push through the inevitable fatigue, and the confidence that consistency will carry you across the line.

Pre‑Requisites

• Recent 5K time: ≤ 25 min (you should already be able to run 5 km at a comfortable 5 min /km).
• Base mileage: Comfortable with 8–10 km of easy running per week.
• Basic speed work: At least one interval session (e.g., 4×400 m) in the past month.

If you meet these markers, you’re ready to start. If not, spend a few weeks building the base before diving in.

How the Plan Works

Workout	Purpose	Typical Pace / Effort
Easy Run	Builds aerobic foundation, promotes recovery	1 min 20 – 1 min 25 sec per km (conversational)
Tempo Run	Improves lactate threshold, teaches you to hold a “comfortably hard” effort	4 min 45 – 5 min per km (≈ 85 % max HR)
Interval	Boosts VO₂ max and leg speed	800 m repeats at 4 min 00 sec per km, 2 min jog recovery
Long Run	Extends endurance, trains fuel usage	1 min 25 sec per km, 20–30 % slower than race pace
Rest / Cross‑Train	Allows adaptation, prevents overuse	Light activity – yoga, swimming, cycling

Weekly Plan (8 Weeks)

Week	Tue – Easy	Wed – Interval	Fri – Tempo	Sat – Long	Sun
1	4 km @ 1:20/km	5×800 m @ 4:00/km, 2 min jog	3 km @ 4:45/km	5 km @ 1:25/km	Rest
2	5 km @ 1:20/km	6×800 m @ 4:00/km, 2 min jog	4 km @ 4:45/km	6 km @ 1:25/km	Rest
3	5 km @ 1:18/km	5×1000 m @ 4:10/km, 2 min jog	4 km @ 4:40/km	7 km @ 1:24/km	Rest
4	6 km @ 1:18/km	6×800 m @ 3:55/km, 2 min jog	5 km @ 4:35/km	8 km @ 1:23/km	Rest
5	6 km @ 1:17/km	5×1200 m @ 4:15/km, 2 min jog	5 km @ 4:30/km	9 km @ 1:22/km	Rest
6	7 km @ 1:17/km	6×800 m @ 3:55/km, 2 min jog	6 km @ 4:25/km	10 km @ 1:21/km	Rest
7	7 km @ 1:16/km	5×1000 m @ 4:05/km, 2 min jog	6 km @ 4:20/km	11 km @ 1:20/km	Rest
8	8 km @ 1:15/km	6×800 m @ 3:55/km, 2 min jog	7 km @ 4:15/km	12 km @ 1:20/km (taper)	Rest

All runs begin with a 5‑minute warm‑up and end with a 5‑minute cool‑down. Adjust paces by up to ±5 % if you feel overly strained or if conditions (heat, hills) demand it.

Detailed Workout Descriptions

Easy Run – Run at a relaxed effort where you can hold a conversation. Keep the pace comfortable, focus on relaxed shoulders and a steady cadence. Duration is based on distance, not time.

Tempo Run – After a 5‑minute warm‑up, run at a “comfortably hard” pace (around 85 % of max heart rate) for the prescribed distance. You should be able to speak only short phrases. Cool down easy for 5 minutes.

Interval Session – Warm up 10 minutes easy, then complete the repeat set (e.g., 5×800 m). Run each interval at the target interval pace, followed by the specified jog recovery. Finish with a 10‑minute easy cooldown.

Long Run – This is your weekly endurance builder. Run at a comfortable, conversational pace, focusing on time on feet rather than speed. Use the run to practice hydration and fueling if needed.

Rest / Cross‑Training – Take a full day off from running. Light activities like cycling, swimming, or yoga help blood flow and promote recovery without adding impact stress.

Notes & Tips

• Progression: If a week feels too hard, repeat the previous week before moving on.
• Recovery: Prioritize sleep, hydration, and protein intake after hard sessions.
• Pacing Tools: Use a GPS watch or phone app to stay within target zones; adjust for terrain and weather.
• Common Mistakes: Skipping easy days, running intervals too fast, or ignoring nagging aches.
• Mindset: Treat every workout as a piece of the puzzle. Consistency beats occasional heroics.

FAQ

Q: I missed a hard workout, can I do it later in the week? A: Try to keep the same intensity but move it to the next available day, ensuring you still have at least one easy day before the next hard session.

Q: My current 5K PB is 27 min. Can I still try this plan? A: It’s ambitious. Consider adding an extra 2‑3 weeks of base building (easy runs and a single weekly interval) before starting the 8‑week schedule.

Q: How do I adjust paces for hills? A: On hilly routes, run the same effort level rather than exact pace. On the up‑hills, slow down; on the down‑hills, let the effort guide you.

Q: I feel sore after interval day. Should I skip the next run? A: Light active recovery (easy jog or cross‑train) is fine. If soreness is sharp or persistent, take an extra rest day.

Q: What if I’m recovering from a minor injury? A: Reduce volume by 30 % and focus on pain‑free movement. Consult a professional if pain worsens.

Closing & Suggested Starter Workout

The beauty of chasing a time goal is that it’s as much about the journey as the finish line. Stick with the plan, listen to your body, and enjoy the process.

If you’re ready to dive in, start with Week 1 – Easy Run (4 km @ 1:20/km). Keep the effort light, focus on good form, and treat it as the foundation for the weeks ahead. Good luck, and may your next 5K be under 22 minutes!