Paces to run a 5K in 31:00
Running a 5K in 31:00 means 6:12/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
6:12/km 9:59/mi
Your paces by percentage
Percentages use your current time. If you don't run 31:00 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 % | 7:26 | 11:58 | 1:29 | 2:59 | Moderate long run, aerobic base |
| 85 % | 7:08 | 11:28 | 1:26 | 2:51 | Long fast run, general endurance |
| 88 % | 6:57 | 11:11 | 1:23 | 2:47 | Progressive long fast run |
| 90 % | 6:49 | 10:59 | 1:22 | 2:44 | Supportive endurance, long tempo |
| 92 % | 6:42 | 10:47 | 1:20 | 2:41 | Sub-threshold, long reps |
| 95 % | 6:31 | 10:29 | 1:18 | 2:36 | Specific endurance |
| 97 % | 6:23 | 10:17 | 1:17 | 2:33 | Threshold, 1–2 km reps |
| 100 % | 6:12 | 9:59 | 1:14 | 2:29 | Race pace |
| 102 % | 6:05 | 9:47 | 1:13 | 2:26 | Specific reps, slightly faster |
| 105 % | 5:53 | 9:29 | 1:11 | 2:21 | Specific speed |
| 108 % | 5:42 | 9:11 | 1:08 | 2:17 | Speed, short reps |
| 110 % | 5:35 | 8:59 | 1:07 | 2:14 | Supportive speed |
| 115 % | 5:16 | 8:29 | 1:03 | 2:06 | Pure speed, short reps |
Easy days
- Very easy9:21–10:00/km
- Easy8:42–9:21/km
- Moderate7:44–8:23/km
Splits to run a 5K in 31:00
- 1 km6:12
- 2 km12:24
- 3 km18:36
- 4 km24:48
- 5K31:00
Your equivalent times
- 5K31:00
- 10K1:04:29
- Half marathon2:22:45
- Marathon4:52:41
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 31:00?
It depends on the session's purpose. Run specific work at race pace (6:12/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 31:00?
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.