23:00 5K: pace, race predictions & training paces
A 5K in 23:00 is an average pace of 4:36 per km, or 13.0 km/h. That result suggests a VO2max of about 42.3 (Strong).
Pace
4:36/km
7:24 per mi
Speed
13.0 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 10K
- 48:48 4:53/km
- Half Marathon
- 1:43:10 4:53/km
- Marathon
- 3:26:20 4:53/km
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 5:36–6:42/km
- Marathon
- 5:03–5:32/km
- Threshold
- 4:52–5:06/km
- Interval
- 4:23–4:35/km
- Repetition
- 4:04–4:13/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 | 4:36 | 4:47 |
| 2 | 9:12 | 9:34 |
| 3 | 13:48 | 14:10 |
| 4 | 18:24 | 18:35 |
| 5 | 23:00 | 23:00 |
400 m lap on a track: 1:50
In the heat
What the same effort as a 23:00 5K costs on a warmer day.
- 25 °C
- 23:30 4:42/km
- 30 °C
- 23:45 4:45/km
Similar results
Same distance
Same fitness, other distances
