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Pace, splits & training plan for a sub 35 minute 5k.
A 35 minute 5k is a pace of 7:00 per kilometre (11:16 per mile), or 8.6 km/h (5.3 mph).
Pace /km
7:00
min/km
Pace /mile
11:16
min/mi
Speed
8.6
km/h
Speed
5.3
mph
| KM | Cumulative Time |
|---|---|
| 1 | 7:00 |
| 2 | 14:00 |
| 3 | 21:00 |
| 4 | 28:00 |
| 5 | 35:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 11:16 |
| 2 | 22:32 |
| 3 | 33:48 |
| 3.11 | 35:00 |
Running 7:00 per kilometre is a gentle, sustainable jog — for many newer runners the real challenge is not the pace but covering the full 5K without stopping to walk. You should be able to speak in short sentences throughout. For anyone building up from a couch-to-5K programme, 35 minutes is the natural first time goal.
Three runs per week is plenty. Two should be easy, relaxed runs of 20–30 minutes at a pace where you can hold a conversation — slower than 7:00/km is fine. The third run does the targeted work: after a 5-minute walking warm-up, alternate 3 minutes of jogging at around 7:00/km with 1 minute of walking, repeated 6–8 times.
Each week, stretch the jogging intervals and shrink the walking breaks until you can run 25 minutes without stopping. Don't worry about speed on your easy days — time on your feet is what builds the endurance you need.
If you can currently cover 5K in around 40 minutes with walk breaks, 6 weeks of consistent training is a realistic timeline. Missing runs is the main thing that derails progress at this stage — three short runs every week beats one heroic effort.
Pace /km
Pace /mile
Speed
Speed
Get Your Free 5K Training Plan
Dangelo builds you a personalized 6-week plan for your exact target time of 35 minute. Every session synced to your watch.