Want a Sub-22 min for 5K

I'd like to get a sub 22 min for 5km. I'm a 33-year-old female, pretty active, I've been running for about 10 years as a way to keep fit. I run 25-30 miles on and off road. Plus I cycle 50 miles every week. My best 5km is 22:13 but can't seem to better it at the moment. I do a mixture of distances, from 800m reps (I do between 3-6 at the moment) to 10 miles steady runs. Currently training for a half marathon in 3 months. But I really would like a sub-22 minutes for a 5km, if not sub-21.

Hi Gabrielle, thanks for your question about getting to sub-22 on the 5k.

Look, you're only 13 seconds away. No question in my mind you can get there eventually. Your base is solid with 10 years of running experience and good weekly mileage.

Here's how I'd approach this:

1. The challenge of chasing two goals simultaneously
2. Your current half marathon training priorities
3. Specific 5k training when you're ready to focus
4. The running versus cycling balance question
5. Your timeline and next steps

1. The challenge of chasing two goals simultaneously

You're only 13 seconds away, but here's the thing - you're training for a half marathon right now. This creates a real dilemma that occurs with many athletes.

Half marathon training emphasises long runs, easy runs, steady state runs and tempo runs. For 5k training, all of those remain important, but the focus shifts heavily towards speedwork. You're essentially asking your body to adapt to two different energy systems at once.

Runners who've tried to chase both goals simultaneously often struggle. It rarely works well. You end up compromising both performances because your training lacks the specific focus each distance demands.

The best approach? Continue with your half marathon training for now. The endurance base you'll build over the next three months will actually help your 5k later. There's nothing wrong with building a bigger aerobic engine first.

2. Your current half marathon training priorities

Your running training sounds reasonably varied already. Over the next three months, the emphasis should be on tempo running and progressively longer runs.

For your first half marathon, hitting 11 miles in your long run is a solid target. Given you're already at 10 miles with three months left, don't be afraid to push it a little further. The half marathon is brilliant because you can actually cover the race distance in training — an excellent confidence-booster.

In your final two months of half marathon preparation, reducing the pure interval running you're doing now would be wise. Instead, focus on goal pace workouts and tempo runs. The closer you get to race day, the more specific your training needs to be.

You want sufficient workouts at or around half marathon pace. Some a little faster, some at goal pace, some a little slower. This specificity will serve your half marathon performance much better than maintaining those 800m reps.

3. Specific 5k training when you're ready to focus

After your half marathon - this is where we really go after that sub-22. The training foundations remain similar — easy runs, long runs, steady runs, tempo runs all stay important. But interval pace becomes crucial because it's pretty close to your 5k race pace.

Adding intervals once per week, no more, is the recommended approach. Your current 6 x 800m workout is solid, but you need variety. A nice progression for athletes in the 4-5 weeks before a 5k race: start with 12 x 400m, then progress to 10 x 500m, 8 x 600m, 6 x 800m, and finally 5 x 1000m.

Each interval should be run at your current 5k pace (around 4:26 per kilometre based on your 22:13 PB). Take 90 seconds to 2 minutes recovery between each rep. The key is maintaining consistent pace across all reps — if you're fading significantly on the last few, you're going too fast.

Adding one tempo run per week is also recommended. These should be 20-30 minute efforts at a pace that feels "comfortably hard" — probably around 4:40-4:50 per kilometre for you. This bridges the gap between your easy running and your 5k pace beautifully.

For more comprehensive guidance, check out my detailed 5k running tips article.

4. The running versus cycling balance question

You've got a good mix going — 25-30 miles of running plus 50 miles of cycling weekly. With the training approach outlined above, you'll likely hit sub-22.

But if sub-22 remains elusive after your dedicated 5k training block, you might want to contemplate a period with more running and less cycling. More running miles mean a bigger aerobic engine and better running-specific adaptations.

Cycling isn't dismissed as invalid cross-training. It's excellent for cardiovascular fitness and recovery. But if your body can handle it, more running is generally better when you're chasing faster running times. The movement patterns, muscle recruitment, and neuromuscular adaptations are simply more specific.

You might experiment with 35-40 miles of running per week and reducing cycling to 25-30 miles. See how your body responds over 6-8 weeks. If you stay injury-free, the extra running volume could be the key that unlocks sub-22.

Building this solid foundation is what base running is all about.

5. Your timeline and next steps

You're in a brilliant position. Focus completely on your half marathon for the next three months. Build that endurance base with longer runs and tempo work.

After your half marathon, take a week easy to recover. Then begin a dedicated 6-8 week 5k training block. This timing is perfect because you'll have that strong aerobic base from half marathon training, plus the specific speed work for 5k.

During your 5k block, structuring your week like this would be ideal: one interval session, one tempo run, one long run (8-10 miles), and the rest easy running. Keep your weekly mileage similar to what you're doing now, but with much more specific intensity.

This approach works repeatedly with athletes. The half marathon training builds the engine, then the focused 5k work adds the top-end speed you need for sub-22. You're already close enough that this targeted approach should get you there.

If you're also interested in longer distances down the line, our 10k running tips might be useful for future goals.

Hope this helps. Wishing you the best of luck with both your half marathon and your sub-22 goal.

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