Sub 22 min 5K pace
To run a 5K under 22:00 you need to average 4:24 per kilometre, or 7:04 per mile. Here are the splits, a pace band, the paces to train at and the fitness you need before race day.
Pace band
Even-pace elapsed times. Copy them to your wrist, or get a printable band in the free Race Pace Plan.
Splits
Even pace versus a 1 % negative split. Both finish exactly on 22:00; aim to cross the line a little inside it.
| Point | Even pace | 1 % negative |
|---|---|---|
| 1 km | 4:24 | 4:25 |
| 2 km | 8:48 | 8:51 |
| 3 km | 13:12 | 13:15 |
| 4 km | 17:36 | 17:37 |
| Finish | 22:00 | 22:00 |
Race times that match this goal
Equivalent performances from Riegel's formula. If you can run these, sub 22 min is realistic with the right training.
Training paces for sub 22 min
| Run type | Pace /km | Zone | Typical session |
|---|---|---|---|
| Recovery | 6:18–7:03 | Zone 1 | Between hard days, 20–40 min |
| Easy and long runs | 5:41–6:18 | Zone 1–2 | Most of your weekly volume |
| Marathon pace | 4:57–5:03 | Zone 2–3 | Long-run segments of 8–20 km |
| Threshold | 4:35–4:45 | Zone 3–4 | 3 × 10 min or 20–30 min steady |
| Interval (VO2max) | 4:16–4:24 | Zone 4–5 | 5 × 1000 m, 3 min jog |
| Repetition | 4:04–4:09 | Zone 5 | 8 × 200–400 m, full recovery |
What it takes
Most runners who break 22 min in the 5K build to about 25–40 km a week over 6–8 weeks, with long runs of 8–12 km. The key sessions are intervals of 400 m to 1 km around 5K pace and a weekly threshold run.
A 3,000 m time trial around 12:48 two to three weeks before the race is a good checkpoint. If you are slower than 13:11, aim for sub 23 min instead and adjust after your next test.
Weekly volumes are typical ranges, not requirements. Build up gradually and adjust to your own history.
Common questions
How fast is sub 22 min 5K pace per mile?
7:04 per mile, or 4:24 per kilometre.
What 3,000 m time trial time do I need for a sub 22 min 5K?
Around 12:48 on Riegel's formula, assuming training that is specific to the 5K.
Should I run even splits?
Yes, or a very slight negative split. Starting faster than goal pace costs far more time late in the race than it gains early.
Get the sub 22 min 5K Race Pace Plan. Tell us your race and goal time. You get one PDF with:
- Goal pace and splits for your race
- Training paces for all five zones
- A printable pace band