Sub-20 5K pace (20:00)
A 20-minute (sub-20) 5K is 4:00/km (6:26/mi), 15.0 km/h.
| Change | Time | Pace |
|---|---|---|
| −0:40 | 19:20 | 3:526:13 |
| −0:30 | 19:30 | 3:546:17 |
| −0:20 | 19:40 | 3:566:20 |
| −0:10 | 19:50 | 3:586:23 |
| Your target /km | ||
| +0:10 | 20:10 | 4:026:29 |
| +0:20 | 20:20 | 4:046:33 |
| +0:30 | 20:30 | 4:066:36 |
| +0:40 | 20:40 | 4:086:39 |
Arrow keys nudge the value. Hold Shift for bigger steps.
Finish times at 4:00 per km
| Distance | Finish time |
|---|---|
| 1K | 4:00 |
| 1 mile | 6:26 |
| 5K | 20:00 |
| 10K | 40:00 |
| 10 miles | 1:04:22 |
| Half marathon | 1:24:23 |
| Marathon | 2:48:47 |
| 50K | 3:20:00 |
Splits for a 20:00 5K
| km | Split | Elapsed |
|---|---|---|
| 1 | 4:00 | 4:00 |
| 2 | 4:00 | 8:00 |
| 3 | 4:00 | 12:00 |
| 4 | 4:00 | 16:00 |
| 5 | 4:00 | 20:00 |
| Mile | Split | Elapsed |
|---|---|---|
| 1 | 6:26 | 6:26 |
| 2 | 6:26 | 12:52 |
| 3 | 6:26 | 19:19 |
| Final 0.107 mi | 0:41 | 20:00 |
What a 20:00 5K predicts
Estimate| Distance | Estimated time |
|---|---|
| 10K | 41:42 |
| 10 miles | 1:09:03 |
| Half marathon | 1:32:00 |
| Marathon | 3:11:49 |
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 a 20:00 5K?
- A 20:00 5K is 4:00/km (6:26/mi), 15.0 km/h, held for the whole race.
- What treadmill speed is 20:00 5K pace?
- Set the treadmill to 15.0 km/h or 9.3 mph to run 4:00/km (6:26/mi).
- Where should I be at halfway in a 20:00 5K?
- With even pacing you pass halfway in 10:00; with a negative split, a little later.
- What does a 20:00 5K predict for other distances?
- The Riegel formula estimates 41:42 for the 10K, 1:09:03 for the 10-mile race, 1:32:00 for the half marathon, 3:11:49 for the marathon, assuming you’ve trained for each distance.