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Run a Sub-22 5K in 12 Weeks

5K Sub-22 Plan

Olympian-Designed Training Plan to Take You From 22–24 Minutes → 21:xx

If you’re stuck near 22–24 minutes and can’t seem to push into the 21-minute zone, this plan will give you the exact structure, pacing, and progressive overload you need to break through your plateau.

Designed by Olympic marathon runner Ilya Tyapkin, this 12-week program blends advanced speed sessions, threshold workouts, long aerobic development, and smart recovery, so you increase fitness without overtraining.

No more random fartleks.
No more guessing intervals.
No more hitting walls in the final kilometer.

Just a clear, science-backed system to run 21:xx confidently.

What’s Inside 

10-Week 5K Training Plan (PDF)
Structured Phases: Adapt → Base → Build → Sharpen → Peak → Taper
Intervals, progression runs, tempo runs, long runs
Warm-up, Cool-down & Technique Drills
Pace Chart (km/mi) – know EXACTLY what pace to run every interval, tempo, and long run.
Load Indicators: Low / Medium / High
Bonus Tools: race-day checklist, fueling guide, recovery tips, calculators
Weekly Coach’s Notes – training cues, pacing tips, breathing focus, mindset fundamentals.
Weekly Load: 30–48 km (19–30 miles)

What You’ll Achieve

Increase threshold speed and Improve VO₂ max
Hold 4:20–4:25 min/km sustainably
Pace the first 2 km correctly
Run stronger in the final kilometer
Achieve 21:30–21:59 in your next race
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