To run a 22 minute 5K you hold 4:24 per km (7:05 per mile) for 5 km. The table below breaks that into the time you should see at each kilometre.
Splits for 22:00
| Kilometre | Cumulative |
|---|---|
| 1 km | 4:24 |
| 2 km | 8:48 |
| 3 km | 13:12 |
| 4 km | 17:36 |
| 5 km | 22:00 |
| Mile | Cumulative |
|---|---|
| Mile 1 | 7:05 |
| Mile 2 | 14:10 |
| Mile 3 | 21:15 |
| 3.11 mi (finish) | 22:00 |
These are even splits. Most runners are better off a touch slower than this for the first portion, then holding or edging down. Going out faster than goal pace is the most common way this time slips away.
What this goal takes
A 22 minute 5K is a strong club-runner time. Around 35 to 60 km a week with one interval and one threshold session gets you knocking on the door. The paces below come from a VDOT of about 44.5.
A 5K is run close to even, but the first kilometre should not be the fastest. Control the start, hold through the middle, and empty the tank in the last kilometre. Pace discipline early pays off late.
The same fitness at other distances
If you can run 22:00 for the 5k, here is roughly what the same fitness predicts elsewhere, assuming you train for that distance too.
| Distance | Equivalent time | Pace |
|---|---|---|
| 5K | 22:00 | this goal |
| 10K | 45:37 | 4:34 /km · 7:21 /mi |
| Half marathon | 1:41:07 | 4:48 /km · 7:43 /mi |
| Marathon | 3:30:03 | 4:59 /km · 8:01 /mi |
Your training paces at this level
A 22:00 5k works out to a VDOT of about 44.5. From that single number, the Daniels system sets the paces you should actually train at. Easy days should feel easy. The hard work is rationed.
| Zone | Pace (km) | Pace (mi) | Purpose |
|---|---|---|---|
| Easy (E) | 5:37 /km | 9:02 /mi | Aerobic base and recovery |
| Marathon (M) | 4:51 /km | 7:48 /mi | Marathon-specific endurance |
| Threshold (T) | 4:40 /km | 7:31 /mi | Lactate clearance, comfortably hard |
| Interval (I) | 4:17 /km | 6:53 /mi | VO2max, 3-5 min reps |
| Repetition (R) | 4:03 /km | 6:31 /mi | Speed and economy |
Want these paces tracked and adjusted as your fitness moves? That is what Smart Runner does on your iPhone and Apple Watch, and it recalculates after every run. You can also check any race result in the VDOT calculator or the pace calculator.
Common questions
Is a 22 minute 5K a good 5K time?
For a recreational runner, yes. Check a recent parkrun or race in the VDOT calculator to see how close you are and where to focus.
What pace is a 22 minute 5K?
4:24 per kilometre, or 7:05 per mile, for the full 5 km.
How do I get faster at the 5K?
Most of your running should still be easy. Add one weekly interval session (for example 5 to 6 reps of 3 minutes hard) and one threshold run, and keep the volume consistent.