What pace do I need for a 24:00 5K?

A 24:00 5K is 4:48/km (7:43/mi), 12.5 km/h, held for the whole race.

What treadmill speed is 24:00 5K pace?

Set the treadmill to 12.5 km/h or 7.8 mph to run 4:48/km (7:43/mi).

Where should I be at halfway in a 24:00 5K?

With even pacing you pass halfway in 12:00; with a negative split, a little later.

What does a 24:00 5K predict for other distances?

The Riegel formula estimates 50:02 for the 10K, 1:22:52 for the 10-mile race, 1:50:24 for the half marathon, 3:50:11 for the marathon, assuming you’ve trained for each distance.

24:00 5K pace

A 24:00 5K is 4:48/km (7:43/mi), 12.5 km/h.

5K finish times around your target, in 10 seconds steps
Change	Time	Pace
−0:40	23:20	4:407:31
−0:30	23:30	4:427:34
−0:20	23:40	4:447:37
−0:10	23:50	4:467:40
Your target Finish time Pace /km
+0:10	24:10	4:507:47
+0:20	24:20	4:527:50
+0:30	24:30	4:547:53
+0:40	24:40	4:567:56

min/kmmin/mikm/hmph

Arrow keys nudge the value. Hold Shift for bigger steps.

Finish times at 4:48 per km

Finish time at this pace for each distance
Distance	Finish time
1K	4:48
1 mile	7:43
5K	24:00
10K	48:00
10 miles	1:17:15
Half marathon	1:41:16
Marathon	3:22:32
50K	4:00:00

Splits for a 24:00 5K

Negative splitEven pace all the way

Splits per km
km	Split	Elapsed
1	4:48	4:48
2	4:48	9:36
3	4:48	14:24
4	4:48	19:12
5	4:48	24:00

Splits per mile
Mile	Split	Elapsed
1	7:43	7:43
2	7:43	15:27
3	7:43	23:10
Final 0.107 mi	0:50	24:00

What a 24:00 5K predicts

Estimate

Estimated times at other distances (Riegel formula)
Distance	Estimated time
10K	50:02
10 miles	1:22:52
Half marathon	1:50:24
Marathon	3:50:11

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.

From 20 to 25 minutes, the first kilometre sets it up

Start on goal pace, not faster. The first kilometre of a 5K feels easier than it is.

Two or three runs a week, one with short fast efforts, and a regular timed 5K will move you through this band.

Use the ladder to pick a target: in this band, 30 seconds off your 5K is only a few seconds per km.

Pace questions runners ask

What pace do I need for a 24:00 5K?: A 24:00 5K is 4:48/km (7:43/mi), 12.5 km/h, held for the whole race.
What treadmill speed is 24:00 5K pace?: Set the treadmill to 12.5 km/h or 7.8 mph to run 4:48/km (7:43/mi).
Where should I be at halfway in a 24:00 5K?: With even pacing you pass halfway in 12:00; with a negative split, a little later.
What does a 24:00 5K predict for other distances?: The Riegel formula estimates 50:02 for the 10K, 1:22:52 for the 10-mile race, 1:50:24 for the half marathon, 3:50:11 for the marathon, assuming you’ve trained for each distance.