Paces to run a 5K in 28:00
Running a 5K in 28:00 means 5:36/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
5:36/km 9:01/mi
Your paces by percentage
Percentages use your current time. If you don't run 28:00 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 % | 6:43 | 10:49 | 1:21 | 2:41 | Moderate long run, aerobic base |
| 85 % | 6:26 | 10:22 | 1:17 | 2:35 | Long fast run, general endurance |
| 88 % | 6:16 | 10:06 | 1:15 | 2:31 | Progressive long fast run |
| 90 % | 6:10 | 9:55 | 1:14 | 2:28 | Supportive endurance, long tempo |
| 92 % | 6:03 | 9:44 | 1:13 | 2:25 | Sub-threshold, long reps |
| 95 % | 5:53 | 9:28 | 1:11 | 2:21 | Specific endurance |
| 97 % | 5:46 | 9:17 | 1:09 | 2:18 | Threshold, 1–2 km reps |
| 100 % | 5:36 | 9:01 | 1:07 | 2:14 | Race pace |
| 102 % | 5:29 | 8:50 | 1:06 | 2:12 | Specific reps, slightly faster |
| 105 % | 5:19 | 8:34 | 1:04 | 2:08 | Specific speed |
| 108 % | 5:09 | 8:17 | 1:02 | 2:04 | Speed, short reps |
| 110 % | 5:02 | 8:07 | 1:00 | 2:01 | Supportive speed |
| 115 % | 4:46 | 7:40 | 0:57 | 1:54 | Pure speed, short reps |
Easy days
- Very easy8:26–9:01/km
- Easy7:51–8:26/km
- Moderate6:59–7:34/km
Splits to run a 5K in 28:00
- 1 km5:36
- 2 km11:12
- 3 km16:48
- 4 km22:24
- 5K28:00
Your equivalent times
- 5K28:00
- 10K58:11
- Half marathon2:08:57
- Marathon4:25:28
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 28:00?
It depends on the session's purpose. Run specific work at race pace (5:36/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 28:00?
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.