18:00 5K pace
An 18:00 5K is 3:36/km (5:48/mi), 16.7 km/h.
| Change | Time | Pace |
|---|---|---|
| −0:40 | 17:20 | 3:285:35 |
| −0:30 | 17:30 | 3:305:38 |
| −0:20 | 17:40 | 3:325:41 |
| −0:10 | 17:50 | 3:345:44 |
| Your target /km | ||
| +0:10 | 18:10 | 3:385:51 |
| +0:20 | 18:20 | 3:405:54 |
| +0:30 | 18:30 | 3:425:57 |
| +0:40 | 18:40 | 3:446:00 |
Arrow keys nudge the value. Hold Shift for bigger steps.
Finish times at 3:36 per km
| Distance | Finish time |
|---|---|
| 1K | 3:36 |
| 1 mile | 5:48 |
| 5K | 18:00 |
| 10K | 36:00 |
| 10 miles | 57:56 |
| Half marathon | 1:15:57 |
| Marathon | 2:31:54 |
| 50K | 3:00:00 |
Splits for an 18:00 5K
| km | Split | Elapsed |
|---|---|---|
| 1 | 3:36 | 3:36 |
| 2 | 3:36 | 7:12 |
| 3 | 3:36 | 10:48 |
| 4 | 3:36 | 14:24 |
| 5 | 3:36 | 18:00 |
| Mile | Split | Elapsed |
|---|---|---|
| 1 | 5:48 | 5:48 |
| 2 | 5:48 | 11:35 |
| 3 | 5:48 | 17:23 |
| Final 0.107 mi | 0:37 | 18:00 |
What an 18:00 5K predicts
Estimate| Distance | Estimated time |
|---|---|
| 10K | 37:32 |
| 10 miles | 1:02:09 |
| Half marathon | 1:22:48 |
| Marathon | 2:52:38 |
These are estimates from the Riegel formula, T2 = T1 × (D2 ÷ D1)^1.06. They assume you’ve trained for the other distance, so treat them as a guide, not a promise.
Sub-20 is won in kilometres 2 to 4
Most runners who miss sub-20 lose the time in the middle, when the start buzz has faded and the finish isn’t close yet. Have a cue for those minutes: the pace on your watch, or the runner in front.
Repeats of 400 m to 1 km at goal pace and a weekly tempo run are the usual building blocks.
Warm up with easy running and a few strides, so the first kilometre isn’t a shock.
Pace questions runners ask
- What pace do I need for an 18:00 5K?
- An 18:00 5K is 3:36/km (5:48/mi), 16.7 km/h, held for the whole race.
- What treadmill speed is 18:00 5K pace?
- Set the treadmill to 16.7 km/h or 10.4 mph to run 3:36/km (5:48/mi).
- Where should I be at halfway in an 18:00 5K?
- With even pacing you pass halfway in 9:00; with a negative split, a little later.
- What does an 18:00 5K predict for other distances?
- The Riegel formula estimates 37:32 for the 10K, 1:02:09 for the 10-mile race, 1:22:48 for the half marathon, 2:52:38 for the marathon, assuming you’ve trained for each distance.