To run a 5k in 22 min, hold 7'05" per mile, i.e. 8.47 mph (4'24"/km). At that pace: 5K in 22'00", 10K in 44'00", half marathon in 1h32'50", marathon in 3h05'39".
5K in 22 min: 7'05"/mile
1 track lap = 1'45"6
1 track lap = 1'45"6
To run a 5k in 22 min, hold 7'05" per mile, i.e. 8.47 mph (4'24"/km). At that pace: 5K in 22'00", 10K in 44'00", half marathon in 1h32'50", marathon in 3h05'39".