Endurometry
To finish a 5K (5 km) in 22 minutes, you need to hold 4:24 /km (7:05 /mi) — an average speed of 13.64 km/h. The tables below list the time you should pass every kilometre and mile.
Need a printout? Use the pace band generator.
5K Split Times (22 minutes)
| Kilometre | Cumulative time | Split pace |
|---|---|---|
| 1 km | 4:24 | 4:24 |
| 2 km | 8:48 | 4:24 |
| 3 km | 13:12 | 4:24 |
| 4 km | 17:36 | 4:24 |
| 5 km | 22:00 | 4:24 |
Mile Splits
| Mile | Cumulative time | Split pace |
|---|---|---|
| Mile 1 | 7:05 | 7:05 |
| Mile 2 | 14:10 | 7:05 |
| Mile 3 | 21:15 | 7:05 |
| 3.107 mi (finish) | 22:00 | 7:05 |
More pace charts
Frequently Asked Questions
How fast do I need to run a 5K in 22 minutes?
Average pace 4:24 /km (7:05 /mi), 13.64 km/h.
Should I run even splits?
Even effort is the most economical, but the first 10–15% is usually crowded. Start 5–10 s/km slower and settle into target pace.
My GPS shows extra distance
Courses usually measure a few hundred metres long on GPS. Run slightly faster than target by feel, or lap manually at the markers.
Related Tools
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KPH to MPH Converter (km/h to mph)
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Training Pace Calculator (VDOT Zones)
Get your VDOT from a recent race and see easy, marathon, threshold, interval and repetition pace zones plus heart-rate zones.
Age Grading Calculator
Convert a finish time to an approximate open-class (20–29) equivalent using Endurometry age factors — not official WMA tables.
Want a new tool or fix?
Tell us which calculator, pace chart or fix would help — we build what runners ask for. Replies usually come back in 1–2 days.