22:00 5K: pace, race predictions & training paces
A 5K in 22:00 is an average pace of 7:05 per mi, or 8.5 mi/h. That result suggests a VO2max of about 44.5 (Strong).
Pace
7:05/mi
4:24 per km
Speed
8.5 mi/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 10K
- 46:40 7:31/mi
- Half Marathon
- 1:38:40 7:32/mi
- Marathon
- 3:17:21 7:32/mi
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 8:39–10:21/mi
- Marathon
- 7:49–8:33/mi
- Threshold
- 7:31–7:53/mi
- Interval
- 6:47–7:04/mi
- Repetition
- 6:17–6:31/mi
Splits to run this time
Your time at each mark, at an even pace or with a negative split (second half faster).
| mi | Even | Negative split |
|---|---|---|
| 1 | 7:05 | 7:22 |
| 2 | 14:10 | 14:29 |
| 3 | 21:15 | 21:16 |
| 3.11 | 22:00 | 22:00 |
400 m lap on a track: 1:46
In the heat
What the same effort as a 22:00 5K costs on a warmer day.
- 77 °F
- 22:28 7:14/mi
- 86 °F
- 22:43 7:19/mi
Similar results
Same distance
Same fitness, other distances
