Race Shape › Calculators › Running pace calculator › Sub-22 5k pace
Goal paceSub-22 5k pace
To run a sub-22 5k you need to average 4:24 per kilometre — 7:05 per mile, 13.6 km/h — and hold it from the first kilometre to the last. Sub-22 needs genuine speed work: intervals at about 4:18/km and a weekly threshold run, on top of 30–40 km a week.
Even-pace splits
| Distance | Clock |
|---|---|
| 1 km | 4:24 |
| 2 km | 8:48 |
| 3 km | 13:11 |
| 4 km | 17:35 |
| 5 km | 21:59 |
The fitness behind a sub-22 5k
A sub-22 5k is a VDOT of about 44.5. The same fitness, trained for each distance, runs:
| 10 km | 45:37 (4:34/km) |
|---|---|
| Half marathon | 1:41:07 (4:48/km) |
| Marathon | 3:30:03 (4:59/km) |
So a 10 km in about 45:37 is the clearest sign you are ready. If your recent 10 km is well slower than that, the goal is still on — it needs a block, not a hopeful race day.
Training paces for it
| Easy | 5:37–6:26/km at the coast · 6:05/km or slower in Johannesburg |
|---|---|
| Threshold | 4:45/km · 5:09/km in Johannesburg |
| Intervals | 4:18/km · 4:39/km in Johannesburg |
At altitude
The same fitness is slower high up. Raced at about 1 680 m, a sub-22 5k effort comes out near 23:44; to break 22:00 up there you need fitness worth about 20:24 at the coast. Gauteng runners chasing this time are best off choosing a coastal race.
The sub-22 5k training plan lays out the weeks; a plan built from your own recent time says plainly whether the goal is on.
Build my sub-22 5k plan — free to buildSee your whole block before you pay.
Common questions
What pace is a sub-22 5k?
4:24 per kilometre, or 7:05 per mile.
What 10 km time shows I can run a sub-22 5k?
About 45:37 — the same fitness, trained for that distance.
How fast should easy runs be when training for a sub-22 5k?
No faster than 5:37/km at sea level, or 6:05/km in Johannesburg. Slower is fine.
Can I run a sub-22 5k in Johannesburg?
It is harder: at around 1 680 m the same effort is about 8% slower, so you need fitness worth about 20:24 at the coast.
How long does it take to train for a sub-22 5k?
It depends on the gap. Improving about 0.4% a week is a reasonable rate for a trained runner, so a 5% gap is roughly 12–13 weeks. The plan page works it out.