23:00 5K: pace, race predictions & training paces
A 5K in 23:00 is an average pace of 7:24 per mi, or 8.1 mi/h. That result suggests a VO2max of about 42.3 (Strong).
Pace
7:24/mi
4:36 per km
Speed
8.1 mi/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 10K
- 47:57 7:43/mi
- Half Marathon
- 1:45:48 8:04/mi
- Marathon
- 3:40:35 8:25/mi
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 9:00–10:46/mi
- Marathon
- 8:08–8:54/mi
- Threshold
- 7:50–8:13/mi
- Interval
- 7:04–7:22/mi
- Repetition
- 6:33–6:48/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 | 7:24 | 7:42 |
| 2 | 14:48 | 15:08 |
| 3 | 22:13 | 22:14 |
| 3.11 | 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.
- 77 °F
- 23:30 7:34/mi
- 86 °F
- 23:45 7:39/mi
Similar results
Same distance
Same fitness, other distances
