Goal is to hit the 20 min this summer. I picked up this 22min training program to see what I can do in the next 3-4 weeks before my wedding. Hours . I can easily get carried away with pace and not realize it where I was struggling previously. If the time was 2 hours, you would multiply 2 by 60, which equals 120 minutes. My questions is, should I be trying to hit 3:29 pace ? I had a run of illness and I haven’t been able to get under 23:38. (Includes Calculator), One-mile step count at walking and running speeds. If you are focusing solely on 5k’s then I don’t think the long run needs to be any longer than an hour and a half max. Sub 20 Minute 5k Your Speed/Distance Training Zones: 22 minute 5k. What is the Difference Between Nominal, Effective and APR Interest Rates? I’m going to move onto to the sub 20 plan with the aim of running sub 21 after another 4 weeks of training. Thanks for the article. Hi, my advice would be to do a couple of cycles of the plan and then look to incorporate a PB attempt at the end of a week 3 that you have tailored to be less intense, i.e., no speed work within 3-4 day’s of the attempt but maybe a tempo run. liable for any damages or monetary losses arising out of or in connection with the use of it. It sounds like you are really making the plans for for you which is great to hear. What is the recommended base weekly mileage prior to starting this or any of the other 5K Training Plans? I have noticed a tremendous improvement in my fun runs and long runs. Today is 3x1Km, in 4:23 or less. I went back to the 5k in 24 min traning and now I am preparing to try this one again. Would you suggest that I slow the pace so that I can jog in between reps, or just keep walking between them until I can get more comfortable? I did a timed effort at the start and got 23:51. That’s great – but no one asked. Good luck with your training, let us know how you get on. How Long Would it Take to Walk Around the World? Same pace or slower as the easy run would suffice. Honestly, I didn’t feel completely challenged by this 22min program at all times, so thinking of stepping it up to the 20 min program for the next 8 weeks! You can, of course, get a very generalised figure - it's said that an 'average' human being takes around 2000 steps to walk a mile. Treadmill: 5.45 mph (11 minutes per mile). Can I ask which device/ browser you are using? First my lungs were burning and couldn’t keep up with my legs, I sounded like injured camel. Use this running pace converter to convert your running pace from minutes per kilometer (min/km) to minutes per mile (min/mile) or from minutes per mile (min/mi) back to minutes per kilometer (min/km). If you have already done a 24 min 5k, I don’t see a reason to train for that. Also, how realistic is it to expect to crack the 20 min in 3-4 months? I am making the recommended times for the 400m, 800m, and 1km reps – but I have to walk instead of jog for the recovery in the 800m and 1km runs. in our article, How many steps are in a mile?. Found your plan and stuck to it religiously, with some resistance training thrown in too. (My current PR, “on record”.) Good luck! Get full nutrition info for every recipe and track with one click! Managed to go from 27 mins down to 23 mins for a 5km and using the plan with the aim of 22. . To switch the unit simply find the one you want on the page and click it. Find out how many calories you burn for Walking: 2.85 mph (21 minutes per mile). Previous PB for the 5km was... Matt, I just started this week but with adjustments to fit... Why It Helps to Follow a Structured Training Plan. Great job. Thanks for letting me know you are finding the plans useful, it’s always nice to hear my time hasn’t been completely wasted! Couldn’t keep the pace of the last 800m but plenty of time to improve before I attempt the sub 22 in 3 weeks. Should I try get a 19:00 min 5k and build my endurance after? The following figures combine the step counts for men and women and are use the ACSM's study results. Enter any two values to calculate the third: time, distance or pace. I am running 5 k in 22:35 min for a while. commonly trends in the area of health and fitness. Activity Yesterday I did the ‘Long Run’, about 10km in about an hour. 5k Training Plan for Beginners, Sub 60 Minute 10k This free pace calculator computes pace, time, and distance, given values for two of the variables. That converts to 4:22 per kilometre. Ran a 5k this weekend and finished in 22:30, a new PR. You need to swipe the plan left to see others weeks if using a phone. About this site, 16 Minute 5k starting to train for a sub 20 pb (currently around the 22:30 mark ) after I’ve finished an Ironman, hopefully the running volume from all of the ironman training will keep me injury free. Research suggests your stride length shortens by 0.33% with each passing year. I’ll use the sub 20 plan next time I 5k train. I’m planning to get back and this plan looks perfect. Calculate how many steps there are in a mile for your gender, height and pace. That converts to 4:22 per kilometre. Good luck with the 22 minute plan and let us know how it goes. Currently not running at that 7:00min pace for 1k though, What do you think? or run for a set number of steps. Yes there is a run listed for Sunday – Long run. This information is stored in a cookie () in the browser on your device - we do not Do this program. 22 Minute 5k And a 22 mine 5k is the equivalent. 35, can run a sub 24 5k right now. My PB for a 5k is 25:33, but I think I could do the 24-minute plan fairly easily. Full disclaimer. I did a timed run after 5 weeks of the plan and got 22:43 – so improvements but not quite sub 22. Thanks in advance. It's important to note that all people studied were regarded as being of 'normal weight'. 1km Intervals – hit 7:00p/m pace (4:22 per km) with a 90sec jogged recovery. The article also discusses how your age impacts Just posted a 23:55 5k today using the 26 minute plan so from next Monday I am going to jump to the 22 min plan, looking forward to the various challenges especially the 800m. Check out our health section for more health calculators, including the sobriety calculator. The long run should be less than 1 hour but at what type of pace range? to burn 3.5ml of oxygen per kilogram of bodyweight per minute when sitting still. I didn’t try to do a flat out 5k when I started but I ran around a 25 minutes 5k which did not feel great. This page features online conversion from minutes per mile to minutes per kilometer.These units belong to the same measurement system: Pace (Various Sports). Or have I missed it completely? store this information ourselves. I’ll only get to this later today. Follow this 5k training plan for a 22 minute 5k. I’ve run 22:10. Thanks very much for the plan . If you need to convert minutes per mile to another compatible unit, please pick the one you need on the page below. categories are available on the Compendium of Physical Activities. So last night, instead of doing Wednesday’s 30min easy, I did the 3x1kms in 4:03, 4:08 and 4:12; all well under the 4:23 required. Then for the easy run I always do 3 miles in 24 minutes with a cool down to hit 30 minutes. 400m Reps – these need to be at 6:50 p/m pace (1:42 per lap) with a 60sec standing recovery. I then followed the plan/structure for 12 weeks, I swam twice a week, one LSR, one breakthrough session, one game of 5aside football (most similar to fartlek training session), one or two steady 30min runs and sometimes spin class instead of a steady run. I’m 194cm tall and 93kg, so I must’ve looked lie one too, because my cadence was 155. min/mile miles per hour . in need of training plans geared towards a target time or new PB rather than just generic ability levels. 26 Minute 5k Divide the distance in miles by the time in minutes. Ran today at clocked in a 21:48! One question: in the article you mention the need to commit 8-10 hours a week for training but the plan seems to factor about 3 hours or so each week… I’m assuming this is just a carrier over from a longer distance training plan? Convert Running Pace (e.g. You can also go to the universal conversion page. This should start with 2-3 day’s off from running completely and continue with a nice short easy run every other day. Thanks for the plan and info. My club do interval training on Tue nights and there’s usually a 5K race the following night. Conversion base : 1 mph = 60 min/mile. And Matt: thank you soo much for your training plans! I wanted to incorporate some run training in my 4-5 times a week Crossfit training. Time commitment: You should be looking to commit roughly 3-4 hours of work a week over the course of the 22 minute 5k training plan in addition to any time spent cross training.