Sub-22 5K

About the plan

A 9-week plan for competitive runners aiming to run the 5K in under 22 minutes (4:24/km pace, or 7:05/mile). This goal requires high base speed and a good ability to sustain effort close to VO2max. The program trains 5 days a week with two weekly quality sessions — one interval session and one threshold session — plus a long run, an easy run and an active recovery day. The specific phase brings long 3–5 minute intervals that simulate the demands of the race.