What pace do I need for a 22:00 5K?

A 22:00 5K is 4:24/km (7:05/mi), 13.6 km/h, held for the whole race.

What treadmill speed is 22:00 5K pace?

Set the treadmill to 13.6 km/h or 8.5 mph to run 4:24/km (7:05/mi).

Where should I be at halfway in a 22:00 5K?

With even pacing you pass halfway in 11:00; with a negative split, a little later.

What does a 22:00 5K predict for other distances?

The Riegel formula estimates 45:52 for the 10K, 1:15:57 for the 10-mile race, 1:41:12 for the half marathon, 3:31:00 for the marathon, assuming you’ve trained for each distance.

22:00 5K pace

A 22:00 5K is 4:24/km (7:05/mi), 13.6 km/h.

5K finish times around your target, in 10 seconds steps
Change	Time	Pace
−0:40	21:20	4:166:52
−0:30	21:30	4:186:55
−0:20	21:40	4:206:58
−0:10	21:50	4:227:02
Your target Finish time Pace /km
+0:10	22:10	4:267:08
+0:20	22:20	4:287:11
+0:30	22:30	4:307:15
+0:40	22:40	4:327:18

min/kmmin/mikm/hmph

Arrow keys nudge the value. Hold Shift for bigger steps.

Finish times at 4:24 per km

Finish time at this pace for each distance
Distance	Finish time
1K	4:24
1 mile	7:05
5K	22:00
10K	44:00
10 miles	1:10:49
Half marathon	1:32:50
Marathon	3:05:39
50K	3:40:00

Splits for a 22:00 5K

Negative splitEven pace all the way

Splits per km
km	Split	Elapsed
1	4:24	4:24
2	4:24	8:48
3	4:24	13:12
4	4:24	17:36
5	4:24	22:00

Splits per mile
Mile	Split	Elapsed
1	7:05	7:05
2	7:05	14:10
3	7:05	21:15
Final 0.107 mi	0:45	22:00

What a 22:00 5K predicts

Estimate

Estimated times at other distances (Riegel formula)
Distance	Estimated time
10K	45:52
10 miles	1:15:57
Half marathon	1:41:12
Marathon	3:31:00

These are estimates from the Riegel formula, T2 = T1 × (D2 ÷ D1)^1.06. They assume you’ve trained for the other distance, so treat them as a guide, not a promise.

From 20 to 25 minutes, the first kilometre sets it up

Start on goal pace, not faster. The first kilometre of a 5K feels easier than it is.

Two or three runs a week, one with short fast efforts, and a regular timed 5K will move you through this band.

Use the ladder to pick a target: in this band, 30 seconds off your 5K is only a few seconds per km.

Pace questions runners ask

What pace do I need for a 22:00 5K?: A 22:00 5K is 4:24/km (7:05/mi), 13.6 km/h, held for the whole race.
What treadmill speed is 22:00 5K pace?: Set the treadmill to 13.6 km/h or 8.5 mph to run 4:24/km (7:05/mi).
Where should I be at halfway in a 22:00 5K?: With even pacing you pass halfway in 11:00; with a negative split, a little later.
What does a 22:00 5K predict for other distances?: The Riegel formula estimates 45:52 for the 10K, 1:15:57 for the 10-mile race, 1:41:12 for the half marathon, 3:31:00 for the marathon, assuming you’ve trained for each distance.