Sub 22 Minute 5K Pace
Sub 22 Minute 5K Pace Calculator
To run a sub 22 minute 5K, you need to maintain a pace of 4:24 per kilometre or approximately 7:05 per mile.
Pace From Time
Calculate your pace
Enter a distance and finish time to calculate min/km, min/mile, km/h and mph.
min/km
4:24
min/mile
7:05
km/h
13.64
mph
8.47
Pace required for a 22 minute 5K
Target time
22:00
Pace per km
4:24
Pace per mile
7:05
Speed
13.64 km/h
Speed
8.47 mph
A sub 22 minute 5K is a strong intermediate target. It rewards consistent aerobic training, controlled pacing and enough speed endurance to avoid fading late.
Even splits for a 22 minute 5K
Use these cumulative splits as a simple checkpoint plan. They assume perfectly even pacing from start to finish.
Kilometre splits
| Split | Cumulative time | Distance |
|---|---|---|
| 1K | 4:24 | 1 km |
| 2K | 8:48 | 2 km |
| 3K | 13:12 | 3 km |
| 4K | 17:36 | 4 km |
| Finish | 22:00 | 5 km |
Mile splits
| Split | Cumulative time | Distance |
|---|---|---|
| 1 mile | 7:05 | 1 miles |
| 2 miles | 14:10 | 2 miles |
| 3 miles | 21:15 | 3 miles |
| Finish | 22:00 | 3.11 miles |
Pacing strategy for a 22 minute 5K
- Lock in 4:24 per km or 7:05 per mile during goal-pace workouts before race day.
- Start slightly controlled rather than banking time early, then build effort as fatigue rises.
- Use the calculator above to check mile, kilometre or custom split targets for your course.
Training considerations for a 22 minute 5K
- Build speed with controlled interval sessions at or slightly quicker than target pace.
- Keep one threshold or tempo workout each week so race pace feels sustainable rather than frantic.
- Practise the opening kilometre in training; most missed 5K goals start too aggressively.
- Use easy running between hard sessions so your legs are fresh enough to hit quality paces.
Methodology
How this target pace is calculated
- Target paces are calculated from the official race distance and the target finish time shown on this page.
- Displayed pace and speed values are rounded for practical use in training, racing and treadmill setup.
- Use the calculator for exact custom splits if your race course, GPS device or treadmill uses a different unit.
Sources reviewed
- World Athletics all-time top lists - Primary source for official all-time performance lists where the event is covered.
- World Athletics 2025 scoring tables - Reference for comparing performances across events, not used as an official recreational standard.
- World Masters Athletics road age standards explanation - Background on age-grading concepts; PaceConverter age bands are simplified recreational ranges, not official WMA tables.
- RunRepeat State of Running report - Large recreational race-results report used as context for broad recreational distributions.
Last updated June 2, 2026 by the PaceConverter editorial team. Read the editorial policy.
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Frequently asked questions
What pace is needed for a sub 22 minute 5K?
To run a sub 22 minute 5K, you need to average 4:24 per kilometre or about 7:05 per mile.
How fast is a 22 minute 5K in mph?
A 22 minute 5K requires an average speed of about 13.64 km/h or 8.47 mph.
Is a sub 22 minute 5K good?
Yes. A sub 22 minute 5K is a good performance for a recreational runner and often comes from consistent weekly training.