Sub 22 minute 5K pace
To run a 5K in 22:00 you need to be running 7:05 per mile, or 4:24 per kilometre. That is 8.47 mph, or 13.64 km/h.
Split breakdown - 7:05/mile (4:24/km)
| Mile | Split | Clock |
|---|---|---|
| 1 | 7:05 | 7:05 |
| 2 | 7:05 | 14:10 |
| 3 | 7:05 | 21:15 |
| 3.11 | 0:45 | 22:00 |
| Km | Split | Clock |
|---|---|---|
| 1 | 4:24 | 4:24 |
| 2 | 4:24 | 8:48 |
| 3 | 4:24 | 13:12 |
| 4 | 4:24 | 17:36 |
| 5 | 4:24 | 22:00 |
Equivalent race times for other distances
| Distance | Equivalent time | Every split |
|---|---|---|
| Mile | 6:28 | — |
| 10K | 45:37 | Sub 45 minute 10K pace |
| Half marathon | 1:41:07 | Sub 1:40 half marathon pace |
| Marathon | 3:30:03 | Sub 3:30 marathon pace |
| 50K | 4:10:11 | — |
| 100K | 8:24:06 | — |
Equivalents come from the same VDOT model as the race time predictor, which assumes you are trained for each distance.
Training for a sub 22 minute 5K
Browse 5K training plans on Training Plan.
To see what your current fitness predicts, enter a recent race in the race time predictor.
Fine tune your goal pace with the race pace calculator.