How to Set a Pacing Strategy for a 22 Minute 5K. To run a 5K in roughly 22 minutes, your pace needs to be 7 minutes per mile. This will make your split time be around a minute and a half every 400 meters. It’s worth mentioning here that it’s almost impossible to maintain the same pace each lap, especially for first-timers. I'd say around 21:00 - 22:00 would be a good time for a national average of all young males, with solid training. Some would have trouble running 15 minute 5K pace for 100 metres. Be sure to adhere to rest days for the best results. And, to avoid injury, warm up by walking or jogging slowly for about five minutes before hitting your training pace. If any muscles feel tight after warming up, spending a few minutes stretching. Most importantly, don’t neglect to stretch after your runs to maintain your flexibility. Sub 30 Minute 5k (9:39 per mile) 22 minute 5k (7:03 per mile) 5k Training Plan for Beginners: 28 minute 5k (9:00 per mile) Sub 20 minute 5k (6:25 per mile) 26 minute 5k (8:21 per mile) 18 minute 5k (5:45 per mile) 24 minute 5k (7:42 per mile) 16 minute 5k (5:10 per mile) Currently in love with a 6:00/km pace, but can hold 5:30 when necessary. Long runs (which are relative, because I'm currently not running more than 17km) are in between the 6:30 and 6:00 pace. You're doing great! Yakolev • 8 yr. ago. Around 5 minutes a kilometer for 10k runs, now I do them in about 4 minutes. Ah gotcha, yeah I suspect for some folks the relatively "slow" race times might just be a deficit of speed work. 1. Barefootblues42 • 2 yr. ago. My easy pace is about 7min/km and 5k PB (from this winter) is 21:34. I have a few 5k times under 22 minutes from the same period so it's not like it was a one off fluke. 24 minute 5k pace chart. If you want to run a sub-24 minute 5km time then you’ll want to get your 5k pace at 7:43 minutes per mile or 4:48 minutes per kilometer to come in at just under your desired time. Scroll down for the splits for each km to know exactly what times you need to be hitting on each of those markers.
If this is your first go, don’t worry about what advanced runners can do. Meteor Run estimates that the average female 5K runner crosses the finish line at around 34:32 (around an 11-minute mile running pace) and the average male will finish around 29:09 (around a 9:30-minute mile running pace).
Beating the sub-30-minute barrier for running a 5K is generally considered a good achievement. It shows you’ve got good levels of fitness and are an established runner. If you can run a 5K in less than 30 minutes you will probably feel quite proud of yourself!

This employs speed, strength and form. If you do these consistently over a couple months you should be able to hit that 20 minutes! TLDR: Employ one-two speed days and at least one long day with one or two easier shorter days. Aim for 20-30 miles per week (30-50km/week) and you should hit 20 minutes in a few months. 2.

Kept going, every other day on the track. After a month I was run/walking 5k. After 2 months, I was doing 5k in 25 minutes. Kept at it, started sprinkling in longer runs once a week up to 10k. After 4 months I was running 21-minute 5ks. After 5 months, I ran a 43-minute 10k and a 20-minute 5k.

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    • is a 21 minute 5k good