Paces to run a 5K in 24:00
Running a 5K in 24:00 means 4:48/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
4:48/km 7:43/mi
Your paces by percentage
Percentages use your current time. If you don't run 24:00 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 % | 5:46 | 9:16 | 1:09 | 2:18 | Moderate long run, aerobic base |
| 85 % | 5:31 | 8:53 | 1:06 | 2:12 | Long fast run, general endurance |
| 88 % | 5:23 | 8:39 | 1:05 | 2:09 | Progressive long fast run |
| 90 % | 5:17 | 8:30 | 1:03 | 2:07 | Supportive endurance, long tempo |
| 92 % | 5:11 | 8:21 | 1:02 | 2:04 | Sub-threshold, long reps |
| 95 % | 5:02 | 8:07 | 1:00 | 2:01 | Specific endurance |
| 97 % | 4:57 | 7:57 | 0:59 | 1:59 | Threshold, 1–2 km reps |
| 100 % | 4:48 | 7:43 | 0:58 | 1:55 | Race pace |
| 102 % | 4:42 | 7:34 | 0:56 | 1:53 | Specific reps, slightly faster |
| 105 % | 4:34 | 7:20 | 0:55 | 1:49 | Specific speed |
| 108 % | 4:25 | 7:06 | 0:53 | 1:46 | Speed, short reps |
| 110 % | 4:19 | 6:57 | 0:52 | 1:44 | Supportive speed |
| 115 % | 4:05 | 6:34 | 0:49 | 1:38 | Pure speed, short reps |
Easy days
- Very easy7:13–7:43/km
- Easy6:43–7:13/km
- Moderate5:59–6:28/km
Splits to run a 5K in 24:00
- 1 km4:48
- 2 km9:36
- 3 km14:24
- 4 km19:12
- 5K24:00
Your equivalent times
- 5K24:00
- 10K49:48
- Half marathon1:50:25
- Marathon3:48:40
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 24:00?
It depends on the session's purpose. Run specific work at race pace (4:48/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 24:00?
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.