Sub 40 minute 5K pace
To run a 5K in 40:00 you need to be running 12:52 per mile, or 8:00 per kilometre. That is 4.66 mph, or 7.5 km/h.
Split breakdown - 12:52/mile (8:00/km)
| Mile | Split | Clock |
|---|---|---|
| 1 | 12:52 | 12:52 |
| 2 | 12:52 | 25:45 |
| 3 | 12:52 | 38:37 |
| 3.11 | 1:23 | 40:00 |
| Km | Split | Clock |
|---|---|---|
| 1 | 8:00 | 8:00 |
| 2 | 8:00 | 16:00 |
| 3 | 8:00 | 24:00 |
| 4 | 8:00 | 32:00 |
| 5 | 8:00 | 40:00 |
Equivalent race times for other distances
| Distance | Equivalent time | Every split |
|---|---|---|
| Mile | 12:06 | — |
| 10K | 1:23:22 | Splits for a 1:23:22 10K |
| Half marathon | 3:03:27 | Sub 3 hour half marathon pace |
| Marathon | 6:12:33 | Splits for a 6:12:33 Marathon |
| 50K | 7:21:51 | — |
| 100K | 14:44:16 | — |
Equivalents come from the same VDOT model as the race time predictor, which assumes you are trained for each distance.
Training for a sub 40 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.