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Pace, splits & training plan for a sub 25 minute 5k.
To run a sub 25 minute 5k, you need to maintain a pace of 5:00/km (8:03/mi).
Pace /km
5:00
min/km
Pace /mile
8:03
min/mi
Speed
12.0
km/h
Speed
7.5
mph
| KM | Cumulative Time |
|---|---|
| 1 | 5:00 |
| 2 | 10:00 |
| 3 | 15:00 |
| 4 | 20:00 |
| 5 | 25:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 8:03 |
| 2 | 16:06 |
| 3 | 24:08 |
| 3.11 | 25:00 |
Running at 5:00/km is a pace that feels purposeful but sustainable for a trained runner. Your breathing will be elevated and you won't want to chat, but you should feel in control throughout. The final kilometre will require a push, but the pace is manageable with proper training.
A sub-25 minute 5K is within reach for most runners who train consistently three to four times per week with a total of 20–35 km. Incorporate one speed session — such as 6 × 400 m at 4:40–4:50 with 60–90 seconds recovery — and one longer run at a comfortable pace.
Adding one tempo effort of 10–15 minutes at around 5:10–5:15/km each week will build your ability to sustain pace under fatigue. Keep your easy runs at 6:00–6:45/km.
Allow 6–8 weeks of structured training. The biggest gains often come from simply running more consistently and including one faster session per week. Practice your race pace in training so it feels familiar on the day.
Pace /km
Pace /mile
Speed
Speed
Get Your Free 5K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 25 minute. Every session synced to your watch.