Get Your Free 5K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 22 minute. Every session synced to your watch.
Pace, splits & training plan for a sub 22 minute 5k.
A 22 minute 5k is a pace of 4:24 per kilometre (7:05 per mile), or 13.6 km/h (8.5 mph).
4:24
7:05
13.6
8.5
| KM | Cumulative Time |
|---|---|
| 1 | 4:24 |
| 2 | 8:48 |
| 3 | 13:12 |
| 4 | 17:36 |
| 5 | 22:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 7:05 |
| 2 | 14:10 |
| 3 | 21:15 |
| 3.11 | 22:00 |
Race, tempo and interval paces from the matching 22 minute 5k training plan, plus two real weeks already on it.
4:24
4:24–4:54
3:52–4:13
Easy 8km
Reverse Ladder Intervals
Easy 9km
Tempo
Rest
Easy 5km
Progression
Easy 8km
Pyramid Intervals
Easy 10km
Progression
Rest
Easy 5km
Progession
At 4:24/km, a sub-22 minute 5K is a strong but achievable goal for regular runners. You'll be running at a pace where breathing is heavy but controlled — you could say a few words but not hold a conversation. This is firmly in the "comfortably hard" zone for most trained runners.
Get Your Free 5K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 22 minute. Every session synced to your watch.