23:00 5K pace and splits
A 23:00 5K needs an average pace of 7:24 per mile — 4:36 per kilometre, or 8.1 mph. You pass halfway at 11:30.
Goal — 5K
23:00
Average pace
7:24 /mi
4:36 /km
Speed
8.1 mph
What it looks like on the way
- Halfway11:30
- Finish23:00
| Mile | Split | Elapsed | Pace |
|---|---|---|---|
| 1 | 7:24 | 7:24 | 7:24 |
| 2 | 7:24 | 14:48 | 7:24 |
| 3 | 7:24 | 22:13 | 7:24 |
| 3.11 | 0:47 | 23:00 | 7:24 |
| Kilometre | Split | Elapsed | Pace |
|---|---|---|---|
| 1 | 4:36 | 4:36 | 4:36 |
| 2 | 4:36 | 9:12 | 4:36 |
| 3 | 4:36 | 13:48 | 4:36 |
| 4 | 4:36 | 18:24 | 4:36 |
| 5 | 4:36 | 23:00 | 4:36 |
Pace band
5K23:007:24/mi
- 17:24
- 214:48
- 322:13
- Fin23:00
splitpace.com
What else 23:00 is worth
| Distance | Equivalent time |
|---|---|
| 10K | 47:57 |
| Half marathon | 1:45:48 |
| Marathon | 3:40:36 |
Calculated with Riegel’s model (exponent 1.06). It assumes similar training across distances and becomes less reliable the further it extrapolates. How we calculate.
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Common questions
What should my halfway split be?
For even pacing, 11:30. If you are aiming for a negative split, go through slightly slower than that and make it back over the second half.
What speed is that on a treadmill?
8.1 mph. Treadmill effort is not identical to running outdoors, so treat it as a starting point rather than an exact match.
Should I run even splits or negative splits?
Even splits are the simplest way to run your best time and the right default for most runners. A negative split of one to two percent costs a few seconds early and reduces the chance of fading badly late.