Paces to run a 5K in 19:00
Running a 5K in 19:00 means 3:48/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
3:48/km 6:07/mi
Your paces by percentage
Percentages use your current time. If you don't run 19:00 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 % | 4:34 | 7:20 | 0:55 | 1:49 | Moderate long run, aerobic base |
| 85 % | 4:22 | 7:02 | 0:52 | 1:45 | Long fast run, general endurance |
| 88 % | 4:15 | 6:51 | 0:51 | 1:42 | Progressive long fast run |
| 90 % | 4:11 | 6:44 | 0:50 | 1:40 | Supportive endurance, long tempo |
| 92 % | 4:06 | 6:36 | 0:49 | 1:38 | Sub-threshold, long reps |
| 95 % | 3:59 | 6:25 | 0:48 | 1:36 | Specific endurance |
| 97 % | 3:55 | 6:18 | 0:47 | 1:34 | Threshold, 1–2 km reps |
| 100 % | 3:48 | 6:07 | 0:46 | 1:31 | Race pace |
| 102 % | 3:43 | 6:00 | 0:45 | 1:29 | Specific reps, slightly faster |
| 105 % | 3:37 | 5:49 | 0:43 | 1:27 | Specific speed |
| 108 % | 3:30 | 5:38 | 0:42 | 1:24 | Speed, short reps |
| 110 % | 3:25 | 5:30 | 0:41 | 1:22 | Supportive speed |
| 115 % | 3:14 | 5:12 | 0:39 | 1:18 | Pure speed, short reps |
Easy days
- Very easy5:43–6:06/km
- Easy5:19–5:43/km
- Moderate4:44–5:07/km
Splits to run a 5K in 19:00
- 1 km3:48
- 2 km7:36
- 3 km11:24
- 4 km15:12
- 5K19:00
Your equivalent times
- 5K19:00
- 10K39:24
- Half marathon1:27:11
- Marathon3:01:52
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 19:00?
It depends on the session's purpose. Run specific work at race pace (3:48/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 19:00?
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.