5K Sub-22 Plan

5K Sub-22 Plan

$16.99
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5K Sub-22 Plan
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  • 5K Sub-22 Plan
  • 5K Sub-22 Plan
  • 5K Sub-22 Plan
  • 5K Sub-22 Plan
  • 5K Sub-22 Plan
  • 5K Sub-22 Plan
  • 5K Sub-22 Plan
  • 5K Sub-22 Plan
5K Sub-22 Plan

5K Sub-22 Plan

$16.99
  • 12-Week 5K Sub-22 Plan (PDF, Printable)

  • Structured Phases

  • Weekly Coach’s Notes

  • Target Workouts

  • Warm-up, Cool-down & Running Drills (RD)

  • Precise Pace Chart (km/mi)

  • Load Indicators (Low / Medium / High)

  • Glossary of Training Terms

  • Bonus Resources
About this plan

This is an advanced-level program for runners who already have a strong base and want to break through the sub-22 barrier.

Over 12 weeks, you’ll combine speed development, tempo training, and endurance runs. By the final taper, you’ll be primed to race at 4:24/km (7:05/mi) and cross the finish line with confidence.
Details / Who is this for?
  • Duration: 12 weeks
  • Weekly Training Volume: 30–48 km (19–30 miles)
  • Level: Advanced
  • Goal: Run 5K in 21:59 or faster

Best Suited For:

Runners with prior 5K experience who want to chase a new PR. Athletes are already running 4+ times per week. Competitive recreational runners who thrive with structured speed work.

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