This 12-week 5K 2.2 intermediate training plan prepares for a 5K in under 22:00 minutes with 5 running days/week. Training starts at 40 km/week and peaks at 48 km/week. For each run, I provide the exact pace range. Simply set up your individual paces based on your current fitness level with a click of a mouse button. Finally, you can conveniently upload the runs to your Garmin watch. This plan includes free email coach support.