Paces to run a 5K in 34:00
Running a 5K in 34:00 means 6:48/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
6:48/km 10:57/mi
Your paces by percentage
Percentages use your current time. If you don't run 34:00 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 % | 8:10 | 13:08 | 1:38 | 3:16 | Moderate long run, aerobic base |
| 85 % | 7:49 | 12:35 | 1:34 | 3:08 | Long fast run, general endurance |
| 88 % | 7:37 | 12:15 | 1:31 | 3:03 | Progressive long fast run |
| 90 % | 7:29 | 12:02 | 1:30 | 3:00 | Supportive endurance, long tempo |
| 92 % | 7:21 | 11:49 | 1:28 | 2:56 | Sub-threshold, long reps |
| 95 % | 7:08 | 11:29 | 1:26 | 2:51 | Specific endurance |
| 97 % | 7:00 | 11:16 | 1:24 | 2:48 | Threshold, 1–2 km reps |
| 100 % | 6:48 | 10:57 | 1:22 | 2:43 | Race pace |
| 102 % | 6:40 | 10:43 | 1:20 | 2:40 | Specific reps, slightly faster |
| 105 % | 6:28 | 10:24 | 1:18 | 2:35 | Specific speed |
| 108 % | 6:15 | 10:04 | 1:15 | 2:30 | Speed, short reps |
| 110 % | 6:07 | 9:51 | 1:13 | 2:27 | Supportive speed |
| 115 % | 5:47 | 9:18 | 1:09 | 2:19 | Pure speed, short reps |
Easy days
- Very easy10:16–10:58/km
- Easy9:33–10:16/km
- Moderate8:30–9:12/km
Splits to run a 5K in 34:00
- 1 km6:48
- 2 km13:36
- 3 km20:24
- 4 km27:12
- 5K34:00
Your equivalent times
- 5K34:00
- 10K1:10:47
- Half marathon2:36:26
- Marathon5:19:36
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 planFAQ
What pace should my intervals be if I run a 5K in 34:00?
It depends on the session's purpose. Run specific work at race pace (6:48/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 34:00?
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.