What it takes
A sub 22 minute 5K means holding 4:23 per km (7:04 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 44.6.
The 5K pace chart has the splits for it. It also covers every other time from 14 to 45 minutes.
One consistent block of training usually moves a runner a couple of points. So this plan suits someone who runs the 5K in about 23:05 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
From fit to quick: sub 22
Sub 22 needs 4:23 per km (7:04 per mile). This sample does it on four days and about 30 km at its biggest week, with one hard session a week. The other three runs are easy.
The hard day changes through the block: hills first, then 200 m reps, threshold, and finally 400 m reps at 4:30 per km. If you have been running steadily for a year or two but never done structured sessions, that one day a week is usually where the time comes from.
The 200 m reps are run at 4:15 per km, quicker than your goal pace of 4:23. That is the point of them: after a few weeks of reps, race pace feels more relaxed.
Your training paces
Set from a 23:05 5K, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 5:52-6:09 |
| Threshold | Tempo runs. Comfortably hard. | 4:53 |
| Intervals | Hard repeats with recovery. | 4:30 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
4 running days a week, peaking at about 30 km. Week 5 is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday.