Intermediate Club Runner • Verified Endurance Pacing Table
5K (5.0 km / 3.11 mi) in 22 Minutes: Exact Pace per Km, Mile & Split Table
Interactive pacing model for running a 22-minute 5K (5.0 km / 3.11 mi). Adjust target minutes below to recalculate real-time kilometer, mile, and 400m track splits.
Required Pace (Per Km & Per Mile)
4:24 /km • 7:05 /mi
Treadmill Speed & 400m Lap
13.64 km/h (8.47 mph) • 106s / 400m
1st Half vs 2nd Half Pace
4:27 → 4:21 /km
Need custom distances? Open the master Running Pace Calculator →
Official Checkpoint Split Table — 5K (5.0 km / 3.11 mi) in 22 Minutes
| Checkpoint Distance | Cumulative Elapsed Time | Pace per Kilometer | Pace per Mile |
|---|---|---|---|
| 1 km | 4:24 | 4:24 /km | 7:05 /mi |
| 2 km | 8:48 | 4:24 /km | 7:05 /mi |
| 3 km | 13:12 | 4:24 /km | 7:05 /mi |
| 4 km | 17:36 | 4:24 /km | 7:05 /mi |
| 5 km | 22:00 | 4:24 /km | 7:05 /mi |
Frequently Asked Questions — 5K (5.0 km / 3.11 mi) in 22 Min
What pace per km and per mile is needed for a 22-minute 5K (5.0 km / 3.11 mi)?
To finish a 5K (5.0 km / 3.11 mi) in 22 minutes, you must maintain an average pace of 4:24 per kilometer (7:05 per mile), which equals an average running speed of 13.64 km/h (8.47 mph) and 106 seconds per 400m track lap.
Should I run an even split or a negative split for a 22-minute 5K (5.0 km / 3.11 mi)?
Exercise physiology studies show a 1% to 2% negative split (running the first half ~2–3 seconds per km slower than 4:24/km and accelerating in the final third) minimizes early lactate accumulation and glycogen depletion.