22:00 5K: pace, race predictions & training paces
A 5K in 22:00 is an average pace of 4:24 per km, or 13.6 km/h. That result suggests a VO2max of about 44.5 (Strong).
Pace
4:24/km
7:05 per mi
Speed
13.6 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 10K
- 45:52 4:35/km
- Half Marathon
- 1:41:12 4:48/km
- Marathon
- 3:31:00 5:00/km
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 5:22–6:26/km
- Marathon
- 4:51–5:19/km
- Threshold
- 4:40–4:54/km
- Interval
- 4:13–4:24/km
- Repetition
- 3:54–4:03/km
Splits to run this time
Your time at each mark, at an even pace or with a negative split (second half faster).
| km | Even | Negative split |
|---|---|---|
| 1 | 4:24 | 4:35 |
| 2 | 8:48 | 9:09 |
| 3 | 13:12 | 13:33 |
| 4 | 17:36 | 17:47 |
| 5 | 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.
- 25 °C
- 22:28 4:30/km
- 30 °C
- 22:43 4:33/km
Similar results
Same distance
Same fitness, other distances
