Chasing a 22:30 5K: A 10‑Week Journey

Goal Introduction

A 22:30 5K translates to an average pace of 4:30 per kilometre (or about 7:15 per mile). Hitting that mark demands:

• Speed: Ability to sustain a sub‑5‑minute kilometre pace for the entire distance.
• Endurance: A solid aerobic base so fatigue doesn’t explode in the last kilometre.
• Mindset: Confidence in pacing, the discipline to stick to the plan, and the resilience to push through discomfort.

Pre‑Requisites

Before you dive in, make sure you can comfortably meet these benchmarks:

• Current 5K time: 24:00–25:00 (or faster). If you’re already under 24 minutes, you have a good speed foundation.
• Weekly mileage: At least 30 km (≈ 20 mi) spread over 4–5 days.
• Recent long run: 8 km (5 mi) completed without major trouble.
• No lingering injuries: Any nagging pain should be resolved before the first week.

If you check these boxes, you’re ready to start.

How the Plan Works

The plan mixes five core workout types, each serving a specific purpose:

Workout	Purpose	Typical Pace / Effort
Easy Run	Build aerobic mileage while promoting recovery.	5:30–6:15 per km (conversational effort).
Tempo Run	Raise lactate threshold – the speed you can hold comfortably for ~20 min.	4:45–5:00 per km (comfortably hard).
Interval	Sharpen VO₂ max and leg turnover.	4:20–4:30 per km for the work interval, full recovery jog.
Long Run	Strengthen endurance and teach the body to burn fat efficiently.	5:30–6:00 per km (slow‑steady).
Cross‑Train / Rest	Allow muscles to repair, prevent burnout, and improve overall fitness.	Light activity (cycling, swimming, yoga) or complete rest.

Paces are given as guidelines; feel free to adjust based on how you feel on the day. The plan also embeds adaptive principles – if a week feels too hard, drop a kilometre or swap a hard day for an easy one. Consistency, not perfection, is the driver of progress.

Weekly Plan

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Notes
1	Rest	Easy 4 km @ Easy	Interval 5×400 m @ 5K‑Pace, 90 s jog	Tempo 3 km @ 10K‑Pace	Rest or Cross‑Train	Long 6 km @ Easy	Rest	Get comfortable with the routine.
2	Rest	Easy 5 km @ Easy	Interval 6×400 m @ 5K‑Pace, 90 s jog	Tempo 3 km @ 10K‑Pace	Rest or Cross‑Train	Long 7 km @ Easy	Rest	Slight mileage bump.
3	Rest	Easy 5 km @ Easy	Interval 5×600 m @ 5K‑Pace, 2 min jog	Tempo 4 km @ 10K‑Pace	Rest or Cross‑Train	Long 8 km @ Easy	Rest	Introduce longer intervals.
4	Rest	Easy 5 km @ Easy	Interval 6×600 m @ 5K‑Pace, 2 min jog	Tempo 4 km @ 10K‑Pace	Rest or Cross‑Train	Long 9 km @ Easy	Rest	Recovery week – keep effort moderate.
5	Rest	Easy 5 km @ Easy	Interval 5×800 m @ 5K‑Pace, 2 min jog	Tempo 5 km @ 10K‑Pace	Rest or Cross‑Train	Long 10 km @ Easy	Rest	Build interval endurance.
6	Rest	Easy 5 km @ Easy	Interval 6×800 m @ 5K‑Pace, 2 min jog	Tempo 5 km @ 10K‑Pace	Rest or Cross‑Train	Long 11 km @ Easy	Rest	Mid‑plan checkpoint – test a 5K time trial (aim ~23:30).
7	Rest	Easy 5 km @ Easy	Interval 5×1000 m @ 5K‑Pace, 2:30 min jog	Tempo 5 km @ 10K‑Pace	Rest or Cross‑Train	Long 12 km @ Easy	Rest	Longer intervals, sharper speed.
8	Rest	Easy 5 km @ Easy	Interval 6×1000 m @ 5K‑Pace, 2:30 min jog	Tempo 6 km @ 10K‑Pace	Rest or Cross‑Train	Long 12 km @ Easy	Rest	Slight dip in volume for adaptation.
9	Rest	Easy 5 km @ Easy	Interval 4×1200 m @ 5K‑Pace, 3 min jog	Tempo 6 km @ 10K‑Pace	Rest or Cross‑Train	Long 10 km @ Easy	Rest	Taper begins – sharpen without overloading.
10	Rest	Easy 4 km @ Easy	Interval 3×1200 m @ 5K‑Pace, 3 min jog	Tempo 4 km @ 10K‑Pace	Rest	Long 8 km @ Easy	Race Day – 5K @ Goal	Celebrate!

Detailed Workout Descriptions

Easy Run

• Purpose: Recovery and mileage.
• How: Run at a pace where you can hold a conversation. Keep effort low; focus on relaxed breathing and good form.

Tempo Run

• Purpose: Raise the speed you can sustain for ~20 min.
• How: After a 10‑minute warm‑up, run the tempo portion at a “comfortably hard” effort (around 4:45‑5:00 per km). You should be able to speak in short phrases, not full sentences. Cool down 10 minutes easy.

Interval Session

• Purpose: Boost VO₂ max and leg speed.
• How: Warm‑up 10‑15 minutes easy. Run the prescribed distance (400‑1200 m) at target 5K pace (≈ 4:30 per km). Recover with a slow jog or walk for the listed recovery time. Finish with a 10‑minute easy cool‑down.

Long Run

• Purpose: Develop endurance and mental stamina.
• How: Run at a relaxed pace, slower than your easy run if needed. Keep the effort light; the goal is time on feet, not speed.

Cross‑Train / Rest

• Purpose: Promote recovery while maintaining fitness.
• How: Choose low‑impact activities such as cycling, swimming, or a yoga session. If you feel fully rested, a complete day off is fine.

Notes & Tips

• Progression: Increase weekly mileage by no more than 10 % to avoid injury.
• Recovery: Prioritize sleep, hydration, and a balanced diet rich in protein and carbs.
• Pacing Adjustments: If a workout feels too easy, shave 5‑10 seconds off the target pace. If it feels too hard, keep the pace and add a short recovery interval.
• Common Mistakes: Skipping easy days, ignoring pain, and over‑reaching on interval distances.
• Mindset: Treat each session as a building block. Celebrate small wins – a smoother interval, a steadier tempo, a longer easy run.
• Adaptive Principle: If you miss a day, replace it with an easy run of similar distance rather than a hard workout.

FAQ

Q: I can’t finish a prescribed interval distance. What should I do? A: Reduce the interval length (e.g., 400 m instead of 800 m) and keep the same pace. Build the distance back up gradually.

Q: How do I know if my pace is correct without a GPS watch? A: Use perceived effort or a simple “talk test.” Easy runs = conversation, tempo = short phrases, intervals = hard breathing.

Q: I missed a hard workout due to a busy schedule. Can I do it later in the week? A: Yes, but keep at least one easy day before it to ensure you’re fresh. Avoid stacking two hard sessions back‑to‑back.

Q: I feel a niggle in my knee. Should I keep running? A: Rest the affected leg for 2‑3 days and apply ice. If pain persists, replace the hard session with cross‑training and consider consulting a professional.

Q: What if I’m already faster than 22:30? A: Treat the plan as a sharpening block; you can keep the same structure but aim for slightly faster paces (e.g., 4:20 per km).

Closing & Suggested First 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 start, try the Week 1 Easy Run today: 4 km at a relaxed pace, focus on smooth strides and steady breathing. Mark the distance, note how you feel, and let that first step set the tone for the weeks ahead. Good luck, and may your next 5K be the one where the clock stops at 22:30!