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Pace, splits & training plan for a sub 22 minute 5k.
To run a sub 22 minute 5k, you need to maintain a pace of 4:24/km (7:05/mi).
Pace /km
4:24
min/km
Pace /mile
7:05
min/mi
Speed
13.6
km/h
Speed
8.5
mph
| 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 |
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.
Breaking 22 minutes requires consistent training with a weekly structure of 30–45 km. Include one interval session per week — try 5 × 800 m at 4:10–4:15 with 90 seconds jog recovery — and one tempo effort of 15–20 minutes at around 4:30–4:40/km.
The rest of your week should be easy running at 5:30–6:15/km plus a long run of 8–12 km. Don't neglect easy days; they build the aerobic engine that makes everything else possible.
With a base of around 24–25 minutes for 5K, allow 8 weeks of focused training. Practice running the first kilometre at goal pace (not faster) to learn even pacing. A parkrun every two to three weeks makes an excellent progress check.
Pace /km
Pace /mile
Speed
Speed
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.