Paces to run a 5K in 33:00
Running a 5K in 33:00 means 6:36/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
6:36/km 10:37/mi
Your paces by percentage
Percentages use your current time. If you don't run 33:00 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 % | 7:55 | 12:45 | 1:35 | 3:10 | Moderate long run, aerobic base |
| 85 % | 7:35 | 12:13 | 1:31 | 3:02 | Long fast run, general endurance |
| 88 % | 7:24 | 11:54 | 1:29 | 2:57 | Progressive long fast run |
| 90 % | 7:16 | 11:41 | 1:27 | 2:54 | Supportive endurance, long tempo |
| 92 % | 7:08 | 11:28 | 1:26 | 2:51 | Sub-threshold, long reps |
| 95 % | 6:56 | 11:09 | 1:23 | 2:46 | Specific endurance |
| 97 % | 6:48 | 10:56 | 1:22 | 2:43 | Threshold, 1–2 km reps |
| 100 % | 6:36 | 10:37 | 1:19 | 2:38 | Race pace |
| 102 % | 6:28 | 10:25 | 1:18 | 2:35 | Specific reps, slightly faster |
| 105 % | 6:16 | 10:05 | 1:15 | 2:30 | Specific speed |
| 108 % | 6:04 | 9:46 | 1:13 | 2:26 | Speed, short reps |
| 110 % | 5:56 | 9:34 | 1:11 | 2:23 | Supportive speed |
| 115 % | 5:37 | 9:02 | 1:07 | 2:15 | Pure speed, short reps |
Easy days
- Very easy9:58–10:39/km
- Easy9:16–9:58/km
- Moderate8:15–8:56/km
Splits to run a 5K in 33:00
- 1 km6:36
- 2 km13:12
- 3 km19:48
- 4 km26:24
- 5K33:00
Your equivalent times
- 5K33:00
- 10K1:08:41
- Half marathon2:31:53
- Marathon5:10:40
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 33:00?
It depends on the session's purpose. Run specific work at race pace (6:36/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 33:00?
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.