Paces to run a 5K in 26:00
Running a 5K in 26:00 means 5:12/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
5:12/km 8:22/mi
Your paces by percentage
Percentages use your current time. If you don't run 26:00 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 % | 6:14 | 10:03 | 1:15 | 2:30 | Moderate long run, aerobic base |
| 85 % | 5:59 | 9:37 | 1:12 | 2:24 | Long fast run, general endurance |
| 88 % | 5:49 | 9:22 | 1:10 | 2:20 | Progressive long fast run |
| 90 % | 5:43 | 9:12 | 1:09 | 2:17 | Supportive endurance, long tempo |
| 92 % | 5:37 | 9:02 | 1:07 | 2:15 | Sub-threshold, long reps |
| 95 % | 5:28 | 8:47 | 1:06 | 2:11 | Specific endurance |
| 97 % | 5:21 | 8:37 | 1:04 | 2:09 | Threshold, 1–2 km reps |
| 100 % | 5:12 | 8:22 | 1:02 | 2:05 | Race pace |
| 102 % | 5:06 | 8:12 | 1:01 | 2:02 | Specific reps, slightly faster |
| 105 % | 4:56 | 7:57 | 0:59 | 1:59 | Specific speed |
| 108 % | 4:47 | 7:42 | 0:57 | 1:55 | Speed, short reps |
| 110 % | 4:41 | 7:32 | 0:56 | 1:52 | Supportive speed |
| 115 % | 4:25 | 7:07 | 0:53 | 1:46 | Pure speed, short reps |
Easy days
- Very easy7:50–8:22/km
- Easy7:17–7:50/km
- Moderate6:29–7:01/km
Splits to run a 5K in 26:00
- 1 km5:12
- 2 km10:24
- 3 km15:36
- 4 km20:48
- 5K26:00
Your equivalent times
- 5K26:00
- 10K53:59
- Half marathon1:59:42
- Marathon4:07:08
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 26:00?
It depends on the session's purpose. Run specific work at race pace (5:12/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 26:00?
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.