23:00 5K: what it equals and how to train for it
Running a 5K in 23:00 means holding 4:36 per kilometre (7:24 per mile). Here is what that fitness is worth at other distances, and the paces to train at.
Equal race times
Predictions from an equal-effort model: the time you could run at each distance with the same fitness and the right training. Longer distances need specific endurance work.
| Distance | Time | Pace per km | Pace per mile |
|---|---|---|---|
| 5K | 23:00 | 4:36 | 7:24 |
| 10K | 47:42 | 4:46 | 7:41 |
| 15K | 1:13:28 | 4:54 | 7:53 |
| 10 miles | 1:19:12 | 4:55 | 7:55 |
| Half marathon | 1:45:46 | 5:01 | 8:04 |
| Marathon | 3:39:22 | 5:12 | 8:22 |
Training paces for this fitness
| Run | Per km | Per mile | What it is for |
|---|---|---|---|
| Easy | 5:36 to 6:26 | 9:00 to 10:22 | Most of your running: conversational, builds the base. |
| Marathon | 5:12 | 8:22 | Steady, controlled race-effort running. |
| Threshold | 4:52 | 7:50 | Comfortably hard: tempo runs and cruise intervals. |
| Interval | 4:29 | 7:13 | Hard repeats of 3 to 5 minutes with jog recoveries. |
| Repetition | 4:13 | 6:48 | Short, fast repeats with full recovery, for speed and form. |
How to use these numbers
- Run most of your weekly distance at the easy pace. If you can only speak in short sentences, slow down.
- Keep threshold and interval work to a small share of the week, and add it gradually.
- Hot, hilly or windy? Judge hard sessions by effort, not pace.
- Re-check your numbers after a new race or a hard time trial: fitness changes, and so should your paces.
Turn this into a plan
Runergy Lab builds a week-by-week plan from your own race time, with these paces, the long runs and the easy weeks, and re-plans when life gets in the way. See the faster-5K plan or build your own.
Questions
Is a 23:00 5K a good time?
It depends on your age, experience and goals. A 23:00 5K is an average pace of 4:36 per kilometre (7:24 per mile), which is equal in effort to 10K in 47:42. Use it as a starting point for training, not a verdict.
What should my easy pace be if I run a 23:00 5K?
About 5:36 to 6:26 per kilometre (9:00 to 10:22 per mile). Easy runs should feel conversational; threshold work sits near 4:52 per kilometre.
Faster: 22:00 5K · Slower: 24:00 5K · All race times
These are estimates, not guarantees of a future result. Pace figures round to the second.