Paces to run a 5K in 29:00
Running a 5K in 29:00 means 5:48/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
5:48/km 9:20/mi
Your paces by percentage
Percentages use your current time. If you don't run 29:00 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 % | 6:58 | 11:12 | 1:24 | 2:47 | Moderate long run, aerobic base |
| 85 % | 6:40 | 10:44 | 1:20 | 2:40 | Long fast run, general endurance |
| 88 % | 6:30 | 10:27 | 1:18 | 2:36 | Progressive long fast run |
| 90 % | 6:23 | 10:16 | 1:17 | 2:33 | Supportive endurance, long tempo |
| 92 % | 6:16 | 10:05 | 1:15 | 2:30 | Sub-threshold, long reps |
| 95 % | 6:05 | 9:48 | 1:13 | 2:26 | Specific endurance |
| 97 % | 5:58 | 9:37 | 1:12 | 2:23 | Threshold, 1–2 km reps |
| 100 % | 5:48 | 9:20 | 1:10 | 2:19 | Race pace |
| 102 % | 5:41 | 9:09 | 1:08 | 2:16 | Specific reps, slightly faster |
| 105 % | 5:31 | 8:52 | 1:06 | 2:12 | Specific speed |
| 108 % | 5:20 | 8:35 | 1:04 | 2:08 | Speed, short reps |
| 110 % | 5:13 | 8:24 | 1:03 | 2:05 | Supportive speed |
| 115 % | 4:56 | 7:56 | 0:59 | 1:58 | Pure speed, short reps |
Easy days
- Very easy8:44–9:21/km
- Easy8:08–8:44/km
- Moderate7:14–7:50/km
Splits to run a 5K in 29:00
- 1 km5:48
- 2 km11:36
- 3 km17:24
- 4 km23:12
- 5K29:00
Your equivalent times
- 5K29:00
- 10K1:00:17
- Half marathon2:13:34
- Marathon4:34:35
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 29:00?
It depends on the session's purpose. Run specific work at race pace (5:48/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 29:00?
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.