5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks

5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks

$21.99 $28.99
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5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
  • 5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks
5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks

5K Sub-22 Plan: Shatter Your Plateau in 12 Weeks

  • Plan (PDF, Printable) designed by Olympic runner Ilya Tyapkin

  • 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.
$21.99 $28.99

Frequently asked questions
How is this different from a free plan I find on Google?

Free plans are built for the average runner. This plan is built around your goal time. Every pace, every workout, every recovery day is calibrated to break 40 minutes — not just finish a 10K. It was designed by someone who ran an Olympic final. The gap shows up in the details.
How do I receive the plan?

Immediately after purchase, you'll receive an email with a download link. The plan is a PDF — you can print it or use it on any device.
Is this a one-time payment?

Yes. You pay once. No subscription, no hidden charges. You own it forever.
What do I need to follow this plan?

A GPS watch or running app to track pace, and the ability to run 4–5 days per week. No gym or equipment required.

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