5K pace is an effort, not just a number
A 22-minute 5K is 4:24 per kilometre — close to the pace most runners can hold for about 20 minutes, which is why 5K pace sits at the top of the aerobic range. The 400 m and 800 m figures in the result are the same speed over shorter distances, useful for setting interval targets without doing the arithmetic mid-session.
Splits for a 5K
Five kilometre splits give four checkpoints plus the finish. A controlled first kilometre is worth more here than in any longer race: going out 10 seconds too fast in a 5K usually costs 20–30 seconds by the end, because there is no time to recover.
From 5K to longer races
5K pace is the fastest of the aerobic paces. A 10K is typically 5–8 seconds per kilometre slower, a half marathon 12–18 seconds slower, and a marathon 25–40 seconds slower per kilometre. The race predictor applies a fatigue model rather than a fixed rule, which handles the jump from 5K to marathon more honestly.
Frequently Asked Questions
What is a good 5K time?
Sub-20 is a strong club standard for men, sub-25 for women; 22–30 minutes covers most recreational runners. Age and training history matter more than any single benchmark.
Is 5K pace the same as interval pace?
Close, but not identical. Interval pace (I pace) is 3–5 km race pace, so it sits at or just faster than 5K pace. The VDOT tool separates the two.
How long should a 5K taper be?
Three to five easy days is enough for most runners. A full week off rarely helps and can leave you flat.
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