Paces to run a marathon in 5:00:00
Running a marathon in 5:00:00 means 7:07/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
7:07/km 11:27/mi
Your paces by percentage
Percentages use your current time. If you don't run 5:00:00 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 % | 8:32 | 13:44 | 1:42 | 3:25 | Moderate long run, aerobic base |
| 85 % | 8:11 | 13:10 | 1:38 | 3:16 | Long fast run, general endurance |
| 88 % | 7:58 | 12:49 | 1:36 | 3:11 | Progressive long fast run |
| 90 % | 7:49 | 12:35 | 1:34 | 3:08 | Supportive endurance, long tempo |
| 92 % | 7:41 | 12:21 | 1:32 | 3:04 | Sub-threshold, long reps |
| 95 % | 7:28 | 12:01 | 1:30 | 2:59 | Specific endurance |
| 97 % | 7:19 | 11:47 | 1:28 | 2:56 | Threshold, 1–2 km reps |
| 100 % | 7:07 | 11:27 | 1:25 | 2:51 | Race pace |
| 102 % | 6:58 | 11:13 | 1:24 | 2:47 | Specific reps, slightly faster |
| 105 % | 6:45 | 10:52 | 1:21 | 2:42 | Specific speed |
| 108 % | 6:32 | 10:32 | 1:18 | 2:37 | Speed, short reps |
| 110 % | 6:24 | 10:18 | 1:17 | 2:34 | Supportive speed |
| 115 % | 6:03 | 9:44 | 1:13 | 2:25 | Pure speed, short reps |
Easy days
- Very easy9:36–10:16/km
- Easy8:56–9:36/km
- Moderate7:57–8:36/km
Splits to run a marathon in 5:00:00
- 5 km35:33
- 10 km1:11:06
- 15 km1:46:39
- 20 km2:22:12
- 25 km2:57:45
- 30 km3:33:18
- 35 km4:08:51
- 40 km4:44:24
- Marathon5:00:00
Your equivalent times
- 5K31:49
- 10K1:06:11
- Half marathon2:26:28
- Marathon5:00:00
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 marathon in 5:00:00?
It depends on the session's purpose. Run specific work at race pace (7:07/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 5:00:00?
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.