Paces to run a 5K in 15:00
Running a 5K in 15:00 means 3:00/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
3:00/km 4:50/mi
Your paces by percentage
Percentages use your current time. If you don't run 15:00 yet, use today's result: training at a pace you don't have costs more than it gives.
| % | /km | /mi | 200 m | 400 m | What it's for |
|---|---|---|---|---|---|
| 80 % | 3:36 | 5:48 | 0:43 | 1:26 | Moderate long run, aerobic base |
| 85 % | 3:27 | 5:33 | 0:41 | 1:23 | Long fast run, general endurance |
| 88 % | 3:22 | 5:24 | 0:40 | 1:21 | Progressive long fast run |
| 90 % | 3:18 | 5:19 | 0:40 | 1:19 | Supportive endurance, long tempo |
| 92 % | 3:14 | 5:13 | 0:39 | 1:18 | Sub-threshold, long reps |
| 95 % | 3:09 | 5:04 | 0:38 | 1:16 | Specific endurance |
| 97 % | 3:05 | 4:58 | 0:37 | 1:14 | Threshold, 1–2 km reps |
| 100 % | 3:00 | 4:50 | 0:36 | 1:12 | Race pace |
| 102 % | 2:56 | 4:44 | 0:35 | 1:11 | Specific reps, slightly faster |
| 105 % | 2:51 | 4:35 | 0:34 | 1:08 | Specific speed |
| 108 % | 2:46 | 4:27 | 0:33 | 1:06 | Speed, short reps |
| 110 % | 2:42 | 4:21 | 0:32 | 1:05 | Supportive speed |
| 115 % | 2:33 | 4:06 | 0:31 | 1:01 | Pure speed, short reps |
Easy days
- Very easy4:31–4:50/km
- Easy4:12–4:31/km
- Moderate3:44–4:03/km
Splits to run a 5K in 15:00
- 1 km3:00
- 2 km6:00
- 3 km9:00
- 4 km12:00
- 5K15:00
Your equivalent times
- 5K15:00
- 10K31:10
- Half marathon1:08:43
- Marathon2:23:55
VDOT estimate with the same fitness. Longer distances also need that distance's specific training.
Your full plan at these paces
A coach writes 8 to 18-week plans, and we set every session to your paces. Free during the beta.
Build my planFAQ
What pace should my intervals be if I run a 5K in 15:00?
It depends on the session's purpose. Run specific work at race pace (3:00/km), specific speed at around 105% and the endurance behind it at 90–95%. The table above lists each pace.
What if my goal is to break 15:00?
Train from your current time and recalibrate every four weeks. When sessions feel easy, raise the reference time and we update every pace.
Why isn't 90% just pace divided by 0.9?
Canova applies the percentage to pace: 90% is 10% slower. Every step sits the same number of seconds apart.