Run Pace 22-Minute 5K Pace
Required pace: 4:24 /km · 7:05 /mileFinish time 22:00
A 22-minute 5K is a strong recreational time and a natural bridge between sub-25 and sub-20. The pace is 4:24 per kilometre, so the first mile should go by in about 7:05.
That pace is quick enough to hurt from the second kilometre. Break the race into five one-kilometre efforts and check each split against the table below.
Distance
Hours
Minutes
Seconds
← FasterSlower →
Required pace
4:24min/km
22:00
Finish
7:05
min/mi
13.6
km/h
| Checkpoint | Distance | Elapsed time |
|---|---|---|
| Finish | 5 km | 22:00 |
| Mile | Elapsed time |
|---|---|
| 1 mi | 7:05 |
| 2 mi | 14:10 |
| 3 mi | 21:15 |
| 3.1 mi | 22:00 |
22:00 5K pace band
KM 1
4:24
KM 2
8:48
KM 3
13:12
KM 4
17:36
KM 5
22:00
| Race | Time | Pace (min/km) | Pace (min/mile) |
|---|---|---|---|
| 10K | 45:52 | 4:35 | 7:23 |
| 10 Miles | 1:15:57 | 4:43 | 7:36 |
| Half Marathon | 1:41:12 | 4:48 | 7:43 |
| Marathon | 3:31:00 | 5:00 | 8:03 |
Predicted with the Riegel formula (t2 = t1 × (d2/d1)^1.06). It is most reliable between similar distances.
Frequently asked questions
What pace do I need for a 22-minute 5K?
Hold 4:24 per kilometre, close to 7:05 per mile, for the full 5 km.
What half marathon time matches a 22-minute 5K?
By the Riegel formula, a 22:00 5K is equivalent to a half marathon of about 1:41, provided your weekly mileage supports the longer distance.