Sub-22 5K: VO2max 45
Running a sub-22 5k takes a running VO2max (VDOT) of about 44.5 and an even pace of 4:24/km (7:05/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 1 km | 4:24 |
| 2 km | 8:48 |
| 3 km | 13:12 |
| 4 km | 17:36 |
| 5K | 22:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 5:37–6:11 |
| Marathon | 4:59 |
| Threshold | 4:40 |
| Interval (VO2max) | 4:19 |
| Repetition | 4:03 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: 5–6 × 1,000 m at interval pace (4:19/km), 2–3 min jog.
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 22:00 | 45:37 | 1:41:07 | 3:30:03 |
If you can already run these, the goal is within reach once you are trained for the distance. Marathon equivalents are optimistic for most runners — endurance, fuelling and pacing matter as much as VO2max (see marathon training and VO2max).
What a VO2max of 45 means for your age: is a VO2max of 45 good?
Training plan
Follow a structured plan: 5K training plan, with a taper in the last 1–2 weeks.
Frequently asked questions
What VO2max do you need for a sub-22 5k?
About 44.5 ml/kg/min of running VO2max (VDOT) if you are fully trained for the distance. Watch VO2max estimates often read a few points differently from VDOT.
What pace is a sub-22 5k?
4:24 per km or 7:05 per mile, run evenly.
What 10K time matches a sub-22 5k?
About 45:37 on the same VDOT model.
Is a sub-22 5k good?
A VO2max of 45 is rated "good" for men in their 30s and "excellent" for women in their 30s on Cooper Institute norms.
Other 5K goals: Sub-30 · Sub-25 · Sub-20 · Sub-19 · Sub-18 · Sub-17 · Sub-16 · Sub-15 · 5K pace chart
Sources
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners, 1979 (VDOT model).
- Daniels J. Daniels' Running Formula. Human Kinetics.
Model estimates for a runner trained for the distance; heat, hills, course and pacing change real results.