Run a 5k in less than 22 mins

Improving your sports performance and fitness is all about improving your pace, and pushing yourself when you're out on a run or in a race. Challenge yourself to lower your personal best below one of the accepted 'level's' of 5k times - beat the sub 22 minute 5k time.

Run a 5k in less than 22 mins Challenge rules

Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

View rules

Recent advice

From Martyn P

“@ Hyde Park triathlon, 21:17 (aim to be <20)”

Show new updates

Mitchell C I'm "officially" in the sub-22 club! 21:17 two weeks ago and 21:27 last weekend. WhooHoo!!

Hebron, US • 11:51 GMT, 15 May 2013 • In the Run a 5k in less than 22 mins Challenge

• Comment

Allan J 20m 46s - can I get under 20m this year??

Auckland, NZ • 9:09 GMT, 6 Apr 2013 • In the Run a 5k in less than 22 mins Challenge

• Comment

Jane H encouraged this.

Raring to go then!

Jane H • 11:03 GMT, 6 Apr 2013 • Encourage

No, really nervous & anxious & dreading the start.

Allan J • 1:16 GMT, 7 Apr 2013 • Encourage

Jane H encouraged this.

Well, to perform at our best we need the nerves to kick in and get the adrenaline pumping!

Jane H • 8:36 GMT, 7 Apr 2013 • Encourage

Show 2 earlier comments

Chris E PR baby! I accepted this challenge on July 1, 2012. Finally got it! Now on to breaking 21...

Vero Beach, US • 2:38 GMT, 23 Mar 2013 • In the Run a 5k in less than 22 mins Challenge

20130323143801-543694_573827062628393_856497523_n

• Comment

Matteo R, Shahril I and 4 othersMatteo R, Shahril I, Rebecca R, Addz S, Lucy K and Mitchell C encouraged this.

Congrats Chris ! Time to step up your training ! All the best with your goal.

Shahril I • 2:40 GMT, 23 Mar 2013 • Encourage

Awesome!! WTG :-) Blooming great pace!! :-)

Lucy K • 3:00 GMT, 23 Mar 2013 • Encourage

Rhian C logged 5.00 km of Running in 0:26:45 on 22 Mar

Milford Haven, GB • 6:50 GMT, 22 Mar 2013 • In the Run a 5k in less than 22 mins Challenge

• Comment

Erica S, Mitchell C and 1 otherErica S, Mitchell C and Rick P encouraged this.

Nearly :)

Rhian C • 6:51 GMT, 22 Mar 2013 • Encourage

Rick P encouraged this.

Gemma A 21.35

Benidorm, ES • 9:29 GMT, 3 Mar 2013 • In the Run a 5k in less than 22 mins Challenge

• Comment

Nigel G and Mitchell C encouraged this.

Tony P logged 5.00 km of Running in 0:21:25 on 24 Feb

KY, US • 1:33 GMT, 24 Feb 2013 • In the Run a 5k in less than 22 mins Challenge

• Comment

Shahril I, Heather J and 2 othersShahril I, Heather J, Rondi D and Mitchell C encouraged this.

Tony P logged 5.00 km of Running in 0:22:38 on 22 Feb

KY, US • 12:08 GMT, 22 Feb 2013 • In the Run a 5k in less than 22 mins Challenge

• Comment

Phil T, Michele H and 1 otherPhil T, Michele H and Mitchell C encouraged this.

Brian E 21:46 in some very cold/windy conditions...looking forward to Spring!

Rheinland-Pfalz, DE • 8:11 GMT, 12 Feb 2013 • In the Run a 5k in less than 22 mins Challenge

• Comment

Danyka P, Jane H and 1 otherDanyka P, Jane H and Mitchell C encouraged this.

Chris K Yes, finally.. This one has been haunting me for a long time :D
PB= 21min:41 sec.........

Stavanger, NO • 8:07 GMT, 10 Feb 2013 • In the Run a 5k in less than 22 mins Challenge

• Comment

Maria G, Laura L and 2 othersMaria G, Laura L, Brian E and Mitchell C encouraged this.

Congrats! Awesome! : )

Maria G • 8:11 GMT, 10 Feb 2013 • Encourage

Laura L, Chris K and 1 otherLaura L, Chris K and Brian E encouraged this.

Thanks Maria :)

Chris K • 8:21 GMT, 10 Feb 2013 • Encourage

Maria G and Brian E encouraged this.

Tony P 22:26 I should get under 22 by the end of the month

KY, US • 2:48 GMT, 9 Feb 2013 • In the Run a 5k in less than 22 mins Challenge

• Comment

Scott V, Brian E and 1 otherScott V, Brian E and Mitchell C encouraged this.

Paul F logged 3.00 km of Running in 0:21:34 on 15 Jan
I haven't run this fast in 20 years.

Des Moines, US • 2:28 GMT, 15 Jan 2013 • In the Run a 5k in less than 22 mins Challenge

• Comment

Brian E encouraged this.

Chris K PB = 22:23. Getting even closer :D

Stavanger, NO • 12:46 GMT, 17 Dec 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Phil T, Sara R and 1 otherPhil T, Sara R and Dulcinea K encouraged this.

Chris K PB=22:51. Getting there :D ...

Stavanger, NO • 2:19 GMT, 29 Nov 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

David T encouraged this.

Jeremy O logged 5.07 km of Running in 0:21:39 on 1 Nov 2012
New 5km PB in 21:25.
Smashed my next best time by almost a minute.

Adelaide, AU • 5:47 GMT, 2 Nov 2012 • In the Run a 5k in less than 22 mins Challenge

$Staticmap?sensor=false&size=100x100&path=weight:4|color:blue|enc:zfateyt~lyja`b~@tbz@bcnaxcv@|a`b|b|av@zbe@dcoccfgegccckbsco@abb_enbecfc}ar@sbg@gemb}bcd^idhb_cdckc`cuhdnc`ctbnadbzc`bldlavcpapc|@ndrc`bzcecs@ccsbcbscadwaub}awdn@ye~cubnbqd}@afmbibydz@gc~aiddcac~cn@deldzarbddxevjya{c{aqdsaqc$

• Comment

Nicole R, David L and 2 othersNicole R, David L, Nipun N and Rob R encouraged this.

Leocanto K Boom! Done! Core training and determination ftw!

Norwich, GB • 3:31 GMT, 8 Oct 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Ramses Amadeus B i never though i would achieve this, is half the time i once did, and i really pushed myself

Tijuana, MX • 7:33 GMT, 6 Oct 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Phil T and Lori W encouraged this.

Emily C Boom, PB down to 20:15 : )

London, GB • 5:37 GMT, 27 Sep 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Crystal H did a 5 k tonight in 23. 37

3:36 GMT, 16 Sep 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Vince S logged 5.00 km of Running in 0:21:50 on 31 Aug 2012

Melbourne, AU • 12:21 GMT, 31 Aug 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Phil T and Sandra B encouraged this.

Patrick D ran 5k earlier today

Dublin, IE • 11:42 GMT, 20 Aug 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Hideki S and Karen M encouraged this.

James B 21mins 32sec as split for first 5k of Nike British 10k this morning....WIN!

London, GB • 12:26 GMT, 8 Jul 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Claire Boo L and Egle K encouraged this.

James B 22.01 as the second half of a 10k PB on Wednesday...but could only manage 22.37 as a 5k last night. Must try harder!!!

London, GB • 7:44 GMT, 30 Jun 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Steve R and Bjørnar G encouraged this.

So close! You'll get there...

Steve R • 8:00 GMT, 30 Jun 2012 • Encourage

Todd C logged 5.00 km of Running in 0:21:47 on 28 Apr 2012

Alexander, US • 12:55 GMT, 29 Jun 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Ian C GUTTED!! 22min 2sec :-(
if only I didn't have to slow at that road junction!!!!!!

Essex, GB • 7:18 GMT, 24 Apr 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Karen L, Frank P and 1 otherKaren L, Frank P and Neil C encouraged this.

You were robbed !! Still a fab time tho and it'll be nailed next time :)

Karen L • 8:24 GMT, 24 Apr 2012 • Encourage

Ian C encouraged this.

Hope so Karen, want to try the sub 45min 10k next! :-)

Ian C • 8:43 GMT, 24 Apr 2012 • Encourage

Wow!!! Awesome

Frank P • 8:54 GMT, 24 Apr 2012 • Encourage

Show 3 earlier comments

Stuart K I shall be ticking this off in 5 weeks tome!

United Kingdom, GB • 1:06 GMT, 20 Apr 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Bojan B, Neil C and 1 otherBojan B, Neil C and Hideki S encouraged this.

Precision training. Love it!

Neil C • 1:14 GMT, 20 Apr 2012 • Encourage

Rose K encouraged this.

feeling good and it is the next time I am doing a chip timed run

Stuart K • 1:39 GMT, 20 Apr 2012 • Encourage

Neil C encouraged this.

Best of luck to you.

Neil C • 1:42 GMT, 20 Apr 2012 • Encourage

Ian C encouraged this.

Tim I so close...23:04 completed today

Sydney, AU • 11:28 GMT, 31 Mar 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Sonu K, Paul S and 4 othersSonu K, Paul S, Steve R, Nathalie K, Luke M and Neil C encouraged this.

Won't be long till you hit complete then! Doing great

Steve R • 2:14 GMT, 31 Mar 2012 • Encourage

Neil C encouraged this.

Welcome to Tribesports! Tribesports is all about inspiring others and inspiring yourself! Here you can add your training data, and complete your bio ...You can take challenges that suits you interests and training regime….. You can join a tribe that you like…Ask somebody if you find it difficult to figure out the buttons and controls (about the interface of tribesports).I hope you will enjoy it as I do..... Good Luck :)

Sonu K • 3:41 GMT, 7 May 2012 • Encourage

Andrew M logged 5.05 km of Running in 0:21:23 on 11 Jan 2012
Challenge complete with 35 seconds to spare. I decided to go for this one today, and finished in my personal best time of 21:25. I'm going to try to break 21 minutes some time over the next month, then try my best to complete the Run a 5k in less than 20 mins challenge at some point later this year.

London, GB • 10:40 GMT, 11 Jan 2012 • In the Run a 5k in less than 22 mins Challenge

$Staticmap?sensor=false&size=100x100&path=weight:4|color:blue|enc:cbqyhv_prcnafdn@jaig`amdu@_cc@}gkagr@cffifywe?efdsc?wfb@ainohd@}hoqib@chragmmhwqhtqe]qfad_bodwaqd^cd@yalbddgi@vgnfgfvgy|fqajgetfi@ngorhiniste~cbbrdva?vfm@tyk~hurhedy@ee{@uahercpdpbtc$

• Comment

Jenna A, Haemish G and 9 othersJenna A, Haemish G, Joanna R, Lukas J, Hideki S, Ravindra T, Gunter V, Kaye D, Nick B, Paul S and Sarah L encouraged this.

Sounds like a great plan @andrew :0)

Sarah L • 4:13 GMT, 11 Jan 2012 • Encourage

Andrew M encouraged this.

Jonathan B logged 5.00 km of Running in 0:23:50 on 9 Jan 2012
If I'm honest, I'd have to say I was pretty pleased with this. It's my first run in 29 days, and I've had my fair share of Terry's Chocolate Oranges over the festive season :)

London, GB • 7:59 GMT, 9 Jan 2012 • In the Run a 5k in less than 22 mins Challenge

• Comment

Gunter V, Sarah M and 8 othersGunter V, Sarah M, Joanna R, Paul S, James G, Steve R, Bethan M, Kaye D, Sarah L and Andrew M encouraged this.

Good timing - planning to get a weight training program for boxing tomorrow.

David B • 6:47 GMT, 13 Apr 2012 • Encourage

Nick B and Adrian K encouraged this.

oooh I like this one because only last week I was looking into plyometric strength training to increase my speed and power for Karate.

James M • 9:28 GMT, 16 Apr 2012 • Encourage

Elena D and Nick B encouraged this.

welcome back S K!

Sonu K • 6:45 GMT, 28 Apr 2012 • Encourage

Show 1 earlier comment

Andrew M logged 5.02 km of Running in 0:22:22 on 20 Nov 2011
Ran my PB for a 5km today of 22:25, but still not quite below my 22 minute target. Could have been faster if I hadn't had so many roads to cross. I think I'll target it along the canal some day soon, as it's a nice straight route with no roads!

London, GB • 1:37 GMT, 20 Nov 2011 • In the Run a 5k in less than 22 mins Challenge

$Staticmap?sensor=false&size=100x100&path=weight:4|color:blue|enc:{iqyhpgpecocgc{d_dad[ueqcu@wbs@}ecasew@sen}d^gdf@ydx@_e\odr{du@maddgdyamkgbwhkaacydgcgbudfsdfawcdboaxd`bdevbbezbbdbbnddbld~bngfeezd}@zdwa|bgcvcibdcuchagdfbuctdx@`dla|c~b|cnazbcbdd{@jbpb~dxarcle`cfd$

• Comment

Eoin O, Nigel K and 10 othersEoin O, Nigel K, Arnaud L, Paul S, Bethan M, Steve R, Margaret M, Gunter V, James G, Joanna R, Shantanoo B and Nick B encouraged this.

Do you not have a parkrun near you? Really good fun!

Bethan M • 3:51 GMT, 20 Nov 2011 • Encourage

Joanna R and Nick B encouraged this.

Or I could come out with you and pace you through a sub 22 one lunchtime

Steve R • 4:12 GMT, 20 Nov 2011 • Encourage

Joanna R, Nick B and 1 otherJoanna R, Nick B and Andrew T encouraged this.

good one!

Joanna R • 8:56 GMT, 29 Feb 2012 • Encourage

Sarah H, Neil C and 1 otherSarah H, Neil C and Laura N encouraged this.

Andrew M logged 5.00 km of Running in 0:22:38 on 13 Sep 2011
Well that's definitely a personal best for 5k - the first time I've broken 23 minutes, and did so by a good bit, cutting another 30 seconds off my run from Sunday. The 22 minute goal is definitely in sight.

London, GB • 7:49 GMT, 13 Sep 2011 • In the Run a 5k in less than 22 mins Challenge

$Staticmap?sensor=false&size=100x100&path=weight:4|color:blue|enc:uiqyhxgphef@omt}g\aozgpdmgcdyub_@w}cbcdt@cxkmf?kgluvhigd@me?sffkgguga@ucreg{@_dmdq@ucbaz~enhee@lfjvem@xer@pepavaxtfzan@azfmbpf`lfcx@yfekzeuxfm`g@lei@|frlga@zeirfsrek@|e{@vg$