Paces to run a 5K in 20:00
Running a 5K in 20:00 means 4:00/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
4:00/km 6:26/mi
Your paces by percentage
Percentages use your current time. If you don't run 20:00 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 % | 4:48 | 7:43 | 0:58 | 1:55 | Moderate long run, aerobic base |
| 85 % | 4:36 | 7:24 | 0:55 | 1:50 | Long fast run, general endurance |
| 88 % | 4:29 | 7:13 | 0:54 | 1:48 | Progressive long fast run |
| 90 % | 4:24 | 7:05 | 0:53 | 1:46 | Supportive endurance, long tempo |
| 92 % | 4:19 | 6:57 | 0:52 | 1:44 | Sub-threshold, long reps |
| 95 % | 4:12 | 6:46 | 0:50 | 1:41 | Specific endurance |
| 97 % | 4:07 | 6:38 | 0:49 | 1:39 | Threshold, 1–2 km reps |
| 100 % | 4:00 | 6:26 | 0:48 | 1:36 | Race pace |
| 102 % | 3:55 | 6:19 | 0:47 | 1:34 | Specific reps, slightly faster |
| 105 % | 3:48 | 6:07 | 0:46 | 1:31 | Specific speed |
| 108 % | 3:41 | 5:55 | 0:44 | 1:28 | Speed, short reps |
| 110 % | 3:36 | 5:48 | 0:43 | 1:26 | Supportive speed |
| 115 % | 3:24 | 5:28 | 0:41 | 1:22 | Pure speed, short reps |
Easy days
- Very easy6:01–6:26/km
- Easy5:36–6:01/km
- Moderate4:59–5:23/km
Splits to run a 5K in 20:00
- 1 km4:00
- 2 km8:00
- 3 km12:00
- 4 km16:00
- 5K20:00
Your equivalent times
- 5K20:00
- 10K41:28
- Half marathon1:31:50
- Marathon3:11:17
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 20:00?
It depends on the session's purpose. Run specific work at race pace (4:00/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 20:00?
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.