Level: Advanced
Duration & Snapshot: 12 Weeks • 5 Runs per Week
Running a sub-22 5K means averaging 4:24 min/km (7:05 min/mi) — a serious milestone for competitive runners.
This 12-week program, designed by Olympian runner Ilya Tyapkin, is built for athletes with a strong running base, aiming to sharpen their speed and endurance for a personal best performance.
✅ Structured intervals (200m → 1000m)
✅ Tempo runs & progression runs for stamina
✅ Long runs up to 16 km for endurance
✅ Recovery & taper weeks for peak freshness
Training Plan Breakdown
The program follows phases that gradually build intensity and sharpen race readiness:
- Adapt & Base (Weeks 1–2) → Short intervals + moderate endurance runs
- Build (Weeks 3–5) → Longer intervals, progression runs, steady long runs
- Sharpen (Weeks 6–8) → 1000m intervals, 5 km tempo runs, long runs up to 16 km
- Recovery (Week 9) → Reduced volume, aerobic focus
- Sharpen (Week 10) → 800m intervals + tempo sessions
- Taper (Weeks 11–12) → Lower mileage, short strides, race prep
Sample Week Preview
Here’s a snapshot of Week 7 (Sharpen Phase):
| Day | Session | Load |
|---|---|---|
| Monday | Rest | — |
| Tuesday | 3 km WU + RD + 4 × 1000m intervals @ 4:25–4:35/km (500m jog) + 2 km CD | High |
| Wednesday | 8 km easy run | Medium |
| Thursday | 3 km WU + RD + 4 km tempo @ 4:30–4:40/km + 2 km CD | High |
| Friday | Rest | — |
| Saturday | 14 km easy run | High |
| Sunday | Rest |
Load = Low / Medium / High, to guide intensity
How Does the Training Plan Work?
The Sub-22 plan uses a mix of intervals, tempos, and endurance runs:
- Intervals (200–1000m) → Develop speed and efficiency
- Tempo runs → Lock in race rhythm at controlled discomfort
- Progression runs → Build mental focus and stamina
- Long runs (up to 16 km) → Enhance endurance without racing the distance
- Taper weeks → Reduce fatigue so you arrive fresh on race day
What Paces Should I Train At?
This plan includes detailed pacing guidelines for every workout — from intervals to tempos, long runs, and recovery sessions. Each pace is carefully calculated to align with your race goal.
👉 All pace targets are clearly marked inside the downloadable PDF training plan, so you can follow the program with confidence and know exactly how fast (or easy) to run each session.
👉 Use the Pace Calculator to lock in your target splits.
Coach’s Insight
“To break 22 minutes, you must train smart — not just hard. Respect easy days, hit your quality sessions with purpose, and arrive at race day fresh. That’s how you’ll run your fastest 5K yet.”
— Ilya Tyapkin, Olympian Runner & Coach
Helpful Resources for Runners
- Race Day Checklist
- Gear Reviews
- Nutrition for Runners
- Injury Prevention
- Pace Calculator
- VO2 Max Calculator
Final Words
Running a 5K under 22 minutes requires discipline, patience, and consistency. This plan combines smart workouts, endurance runs, and recovery phases so you hit your best performance on race day.
Remember:
- Keep easy runs easy
- Intervals are about control, not sprinting
- Race day is the celebration of your training
Your sub-22 5K is within reach — go get it
