Sub 15 minute 5K pace
To run a 5K in 15:00 you need to be running 4:50 per mile, or 3:00 per kilometre. That is 12.43 mph, or 20 km/h.
Split breakdown - 4:50/mile (3:00/km)
| Mile | Split | Clock |
|---|---|---|
| 1 | 4:50 | 4:50 |
| 2 | 4:50 | 9:39 |
| 3 | 4:50 | 14:29 |
| 3.11 | 0:31 | 15:00 |
| Km | Split | Clock |
|---|---|---|
| 1 | 3:00 | 3:00 |
| 2 | 3:00 | 6:00 |
| 3 | 3:00 | 9:00 |
| 4 | 3:00 | 12:00 |
| 5 | 3:00 | 15:00 |
Equivalent race times for other distances
| Distance | Equivalent time | Every split |
|---|---|---|
| Mile | 4:21 | — |
| 10K | 31:10 | Splits for a 31:10 10K |
| Half marathon | 1:08:43 | Splits for a 1:08:43 Half marathon |
| Marathon | 2:23:55 | Splits for a 2:23:55 Marathon |
| 50K | 2:52:04 | — |
| 100K | 5:50:42 | — |
Equivalents come from the same VDOT model as the race time predictor, which assumes you are trained for each distance.
Training for a sub 15 minute 5K
Browse 5K training plans on Training Plan.
To see what your current fitness predicts, enter a recent race in the race time predictor.
Fine tune your goal pace with the race pace calculator.