Coach Sage Canaday shares his KEY workouts and training tips to run a sub 22-minute 5k.
With cross country season and fall 5k/10ks right around the corner, I thought I would share some of the most popular workouts and training tips I give my athletes so that they can run their best 5k possible. This advice is best applied towards those looking to run a sub 22-minute 5k, but the principles can be applied to nearly any time goal!
Let’s get the math out of the way: In order to run a sub 22-minute 5k, you will need to be able to run 7 minute per mile pace, or about 4:24 per kilometer pace for 5 kilometers or 3.1 miles.
Consistency is Key
The first tip is something you’ve probably heard me say before, so I won’t harp on it too much. But it’s this: To improve in distance running for events from 5k and up is to increase your weekly mileage, volume, and consistency. If you’re only running three times a week, it’s much harder to improve your time compared to running four or five times a week.
This doesn’t mean you need to run hard every day or do specific workouts like track intervals daily. Instead, aim to run at least five kilometers, or up to ten kilometers, at an easy, conversational pace where you can talk without being out of breath. You may need to start with shorter runs and gradually build up, including occasional rest breaks. The key is to be consistent, run more frequently each week, and include distances of at least 5k in your training.
The Twenty Minute Tempo Run
For 5k racing, a key workout is a 20-minute tempo run, which you can do once a week or every other week. Start with a one- or two-kilometer warm-up jog to loosen up, followed by some strides.
Then, move into the 20-minute tempo run at about 80-85% effort. For example, if you’re aiming to break 22 minutes in a 5k, running at a 7-minute mile pace or 4:24 per kilometer, your tempo pace should be slower. For a 22-minute 5k runner, the tempo pace would be around 7:25 per mile or 4:35 per kilometer. This pace should feel comfortably hard but not all-out; it’s a steady effort designed to help you build consistency.
As you get in shape for your sub 22-minute goal, you’ll be able to race at a pace that’s about 25 seconds per mile or 16 to 20 seconds per kilometer faster than what you would do for this 20-minute tempo, assuming 100% effort.
Key INTERVAL Track Session: 6 x 1k Repeats
Another key workout to improve 5k fitness is a traditional track interval session, which you can do once a week or every 10 days. This involves running six 1,000-meter repeats (six times one kilometer) on a standard 400-meter outdoor track.
Start at the 200-meter mark, run two and a half laps, and finish at the start/finish line. Aim to run each kilometer in 4:20 to 4:15, with a three-minute rest between each repeat. During the rest, you can walk or jog lightly before starting the next repeat.
This workout totals 6 kilometers of running at a pace faster than your goal 5k race pace. The purpose of interval sessions like this is to help you develop speed, build muscle memory, and train your heart and lungs to deliver oxygen more efficiently. This is a crucial workout for improving your 5k fitness!
Key SPEED Session: 8 x 400m Repeats
The final key workout in any well-rounded distance running program for improving at the 5k is a traditional speed workout involving shorter repeats at a higher intensity. A typical session would be eight 400-meter repeats (one lap around a standard outdoor track), each run in 1:36 to 1:39. Aim for 2:30 of rest in between each interval. This totals two miles of high-intensity work at a fast pace, helping to improve your running economy, spike your heart rate, and make 5k race pace feel more comfortable.
This speed work complements the 20-minute tempo run and the 1,000-meter repeats, rounding out your training program. There is a lot of misinformation online about quick fixes or magic workouts that promise to shave minutes off your 5k or 10k time with minimal effort. However, reaching your potential in the 5k, 10k, or any distance running event requires a well-rounded training program that includes a variety of workouts at different speeds, along with building your easy base aerobic mileage. This balanced approach is what will lead to significant long-term gains!