22-Minute 5K Pace
To finish a 22 minute 5K in 22:00, you need to average 4:24 per kilometer — that's 7:04 per mile, or 13.6 km/h (8.5 mph) held for the full 5 km.
This is a strong recreational 5K, faster than the typical parkrun finisher.
Split times for a 22 minute 5K
Where you need to be at each checkpoint, assuming perfectly even pacing — the strategy that works best for most runners at this distance.
| Checkpoint | Elapsed time |
|---|---|
| 1 km | 4:24 |
| 2 km | 8:48 |
| 3 km | 13:12 |
| 4 km | 17:36 |
| Finish | 22:00 |
Want kilometer-by-kilometer splits, negative splits, or mile splits? Build a custom plan with the Split Time Generator.
Is 22:00 realistic for you?
Race times scale predictably across distances (we use the Riegel formula). If your recent results are close to these equivalents, a 22 minute 5K is within reach:
| Distance | Equivalent time | Pace |
|---|---|---|
| Marathon | 3:31:00 | 5:00 /km |
| Half Marathon | 1:41:12 | 4:47 /km |
| 10K | 45:52 | 4:35 /km |
These assume similar training for each distance — check your own numbers with the Pace Calculator.
Training paces for this goal
Rules of thumb derived from your goal — most of your training should be much slower than race pace:
Make it stick on race day
🖨 Print the free pace band for this exact goal →
Practice your rhythm with the Cadence Trainer, and read our guide on pacing strategies from 5K to marathon.