Paces to run a 5K in 18:00
Running a 5K in 18:00 means 3:36/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
3:36/km 5:48/mi
Your paces by percentage
Percentages use your current time. If you don't run 18:00 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 % | 4:19 | 6:57 | 0:52 | 1:44 | Moderate long run, aerobic base |
| 85 % | 4:08 | 6:40 | 0:50 | 1:39 | Long fast run, general endurance |
| 88 % | 4:02 | 6:29 | 0:48 | 1:37 | Progressive long fast run |
| 90 % | 3:58 | 6:22 | 0:48 | 1:35 | Supportive endurance, long tempo |
| 92 % | 3:53 | 6:15 | 0:47 | 1:33 | Sub-threshold, long reps |
| 95 % | 3:47 | 6:05 | 0:45 | 1:31 | Specific endurance |
| 97 % | 3:42 | 5:58 | 0:44 | 1:29 | Threshold, 1–2 km reps |
| 100 % | 3:36 | 5:48 | 0:43 | 1:26 | Race pace |
| 102 % | 3:32 | 5:41 | 0:42 | 1:25 | Specific reps, slightly faster |
| 105 % | 3:25 | 5:30 | 0:41 | 1:22 | Specific speed |
| 108 % | 3:19 | 5:20 | 0:40 | 1:19 | Speed, short reps |
| 110 % | 3:14 | 5:13 | 0:39 | 1:18 | Supportive speed |
| 115 % | 3:04 | 4:55 | 0:37 | 1:13 | Pure speed, short reps |
Easy days
- Very easy5:25–5:47/km
- Easy5:02–5:25/km
- Moderate4:29–4:51/km
Splits to run a 5K in 18:00
- 1 km3:36
- 2 km7:12
- 3 km10:48
- 4 km14:24
- 5K18:00
Your equivalent times
- 5K18:00
- 10K37:20
- Half marathon1:22:33
- Marathon2:52:25
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 planNearby times
FAQ
What pace should my intervals be if I run a 5K in 18:00?
It depends on the session's purpose. Run specific work at race pace (3:36/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 18:00?
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.