Running pace by goal time › 5K
5K in 22 minutes: what pace do you need?
To run a 5K in 22 minutes you need to average 4:24 per kilometre, which is 7:05 per mile or 13.6 km/h.
Splits at an even pace
Run every kilometre at the same speed and you pass these points at these times.
| Point | Time |
|---|---|
| 1 km | 4:24 |
| 2 km | 8:48 |
| 3 km | 13:12 |
| 4 km | 17:36 |
| finish | 22:00 |
What paces should you train at?
These paces fit a runner who can run a 5K in 22 minutes today. If you are not there yet, train at the paces for your current level and move up as you get faster.
| Workout | Pace per km |
|---|---|
| Easy run you can hold a conversation | 5:37 – 6:11/km |
| Tempo run comfortably hard, sustainable for about an hour | 4:40/km |
| Intervals repeats of 3 to 5 minutes | 4:17/km |
What does that mean for other distances?
The same fitness gives roughly these times at other distances, provided you have trained for that distance.
| Distance | Expected time |
|---|---|
| 10K | 45:37 |
| Half marathon | 1:41:07 |
| Marathon | 3:30:03 |
Other 5K goal times
From goal time to training plan
PaceAssist turns your goal into a plan that adapts to how your training goes, and coaches you on pace during the run on your iPhone and Apple Watch.
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