Paces to run a 5K in 35:00
Running a 5K in 35:00 means 7:00/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
7:00/km 11:16/mi
Your paces by percentage
Percentages use your current time. If you don't run 35:00 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 % | 8:24 | 13:31 | 1:41 | 3:22 | Moderate long run, aerobic base |
| 85 % | 8:03 | 12:57 | 1:37 | 3:13 | Long fast run, general endurance |
| 88 % | 7:50 | 12:37 | 1:34 | 3:08 | Progressive long fast run |
| 90 % | 7:42 | 12:24 | 1:32 | 3:05 | Supportive endurance, long tempo |
| 92 % | 7:34 | 12:10 | 1:31 | 3:01 | Sub-threshold, long reps |
| 95 % | 7:21 | 11:50 | 1:28 | 2:56 | Specific endurance |
| 97 % | 7:13 | 11:36 | 1:27 | 2:53 | Threshold, 1–2 km reps |
| 100 % | 7:00 | 11:16 | 1:24 | 2:48 | Race pace |
| 102 % | 6:52 | 11:02 | 1:22 | 2:45 | Specific reps, slightly faster |
| 105 % | 6:39 | 10:42 | 1:20 | 2:40 | Specific speed |
| 108 % | 6:26 | 10:22 | 1:17 | 2:35 | Speed, short reps |
| 110 % | 6:18 | 10:08 | 1:16 | 2:31 | Supportive speed |
| 115 % | 5:57 | 9:35 | 1:11 | 2:23 | Pure speed, short reps |
Easy days
- Very easy10:34–11:18/km
- Easy9:50–10:34/km
- Moderate8:45–9:29/km
Splits to run a 5K in 35:00
- 1 km7:00
- 2 km14:00
- 3 km21:00
- 4 km28:00
- 5K35:00
Your equivalent times
- 5K35:00
- 10K1:12:53
- Half marathon2:40:59
- Marathon5:28:30
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 35:00?
It depends on the session's purpose. Run specific work at race pace (7:00/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 35:00?
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.