Paces to run a 5K in 23:00
Running a 5K in 23:00 means 4:36/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
4:36/km 7:24/mi
Your paces by percentage
Percentages use your current time. If you don't run 23:00 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 % | 5:31 | 8:53 | 1:06 | 2:12 | Moderate long run, aerobic base |
| 85 % | 5:17 | 8:31 | 1:03 | 2:07 | Long fast run, general endurance |
| 88 % | 5:09 | 8:17 | 1:02 | 2:04 | Progressive long fast run |
| 90 % | 5:04 | 8:09 | 1:01 | 2:01 | Supportive endurance, long tempo |
| 92 % | 4:58 | 8:00 | 1:00 | 1:59 | Sub-threshold, long reps |
| 95 % | 4:50 | 7:46 | 0:58 | 1:56 | Specific endurance |
| 97 % | 4:44 | 7:38 | 0:57 | 1:54 | Threshold, 1–2 km reps |
| 100 % | 4:36 | 7:24 | 0:55 | 1:50 | Race pace |
| 102 % | 4:30 | 7:15 | 0:54 | 1:48 | Specific reps, slightly faster |
| 105 % | 4:22 | 7:02 | 0:52 | 1:45 | Specific speed |
| 108 % | 4:14 | 6:49 | 0:51 | 1:42 | Speed, short reps |
| 110 % | 4:08 | 6:40 | 0:50 | 1:39 | Supportive speed |
| 115 % | 3:55 | 6:18 | 0:47 | 1:34 | Pure speed, short reps |
Easy days
- Very easy6:55–7:24/km
- Easy6:26–6:55/km
- Moderate5:43–6:12/km
Splits to run a 5K in 23:00
- 1 km4:36
- 2 km9:12
- 3 km13:48
- 4 km18:24
- 5K23:00
Your equivalent times
- 5K23:00
- 10K47:42
- Half marathon1:45:46
- Marathon3:39:22
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 23:00?
It depends on the session's purpose. Run specific work at race pace (4:36/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 23:00?
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.