What pace do I need for a 23:00 5K?

A 23:00 5K is 4:36/km (7:24/mi), 13.0 km/h, held for the whole race.

What treadmill speed is 23:00 5K pace?

Set the treadmill to 13.0 km/h or 8.1 mph to run 4:36/km (7:24/mi).

Where should I be at halfway in a 23:00 5K?

With even pacing you pass halfway in 11:30; with a negative split, a little later.

What does a 23:00 5K predict for other distances?

The Riegel formula estimates 47:57 for the 10K, 1:19:25 for the 10-mile race, 1:45:48 for the half marathon, 3:40:36 for the marathon, assuming you’ve trained for each distance.

23:00 5K pace

A 23:00 5K is 4:36/km (7:24/mi), 13.0 km/h.

5K finish times around your target, in 10 seconds steps
Change	Time	Pace
−0:40	22:20	4:287:11
−0:30	22:30	4:307:15
−0:20	22:40	4:327:18
−0:10	22:50	4:347:21
Your target Finish time Pace /km
+0:10	23:10	4:387:27
+0:20	23:20	4:407:31
+0:30	23:30	4:427:34
+0:40	23:40	4:447:37

min/kmmin/mikm/hmph

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

Finish times at 4:36 per km

Finish time at this pace for each distance
Distance	Finish time
1K	4:36
1 mile	7:24
5K	23:00
10K	46:00
10 miles	1:14:02
Half marathon	1:37:03
Marathon	3:14:06
50K	3:50:00

Splits for a 23:00 5K

Negative splitEven pace all the way

Splits per km
km	Split	Elapsed
1	4:36	4:36
2	4:36	9:12
3	4:36	13:48
4	4:36	18:24
5	4:36	23:00

Splits per mile
Mile	Split	Elapsed
1	7:24	7:24
2	7:24	14:48
3	7:24	22:13
Final 0.107 mi	0:47	23:00

What a 23:00 5K predicts

Estimate

Estimated times at other distances (Riegel formula)
Distance	Estimated time
10K	47:57
10 miles	1:19:25
Half marathon	1:45:48
Marathon	3:40:36

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 23:00 5K?: A 23:00 5K is 4:36/km (7:24/mi), 13.0 km/h, held for the whole race.
What treadmill speed is 23:00 5K pace?: Set the treadmill to 13.0 km/h or 8.1 mph to run 4:36/km (7:24/mi).
Where should I be at halfway in a 23:00 5K?: With even pacing you pass halfway in 11:30; with a negative split, a little later.
What does a 23:00 5K predict for other distances?: The Riegel formula estimates 47:57 for the 10K, 1:19:25 for the 10-mile race, 1:45:48 for the half marathon, 3:40:36 for the marathon, assuming you’ve trained for each distance.