What pace do I need for a 28:00 5K?

A 28:00 5K is 5:36/km (9:01/mi), 10.7 km/h, held for the whole race.

What treadmill speed is 28:00 5K pace?

Set the treadmill to 10.7 km/h or 6.7 mph to run 5:36/km (9:01/mi).

Where should I be at halfway in a 28:00 5K?

With even pacing you pass halfway in 14:00; with a negative split, a little later.

What does a 28:00 5K predict for other distances?

The Riegel formula estimates 58:23 for the 10K, 1:36:40 for the 10-mile race, 2:08:48 for the half marathon, 4:28:33 for the marathon, assuming you’ve trained for each distance.

28:00 5K pace

A 28:00 5K is 5:36/km (9:01/mi), 10.7 km/h.

5K finish times around your target, in 10 seconds steps
Change	Time	Pace
−0:40	27:20	5:288:48
−0:30	27:30	5:308:51
−0:20	27:40	5:328:54
−0:10	27:50	5:348:58
Your target Finish time Pace /km
+0:10	28:10	5:389:04
+0:20	28:20	5:409:07
+0:30	28:30	5:429:10
+0:40	28:40	5:449:14

min/kmmin/mikm/hmph

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

Finish times at 5:36 per km

Finish time at this pace for each distance
Distance	Finish time
1K	5:36
1 mile	9:01
5K	28:00
10K	56:00
10 miles	1:30:07
Half marathon	1:58:09
Marathon	3:56:18
50K	4:40:00

Splits for a 28:00 5K

Negative splitEven pace all the way

Splits per km
km	Split	Elapsed
1	5:36	5:36
2	5:36	11:12
3	5:36	16:48
4	5:36	22:24
5	5:36	28:00

Splits per mile
Mile	Split	Elapsed
1	9:01	9:01
2	9:01	18:01
3	9:01	27:02
Final 0.107 mi	0:58	28:00

What a 28:00 5K predicts

Estimate

Estimated times at other distances (Riegel formula)
Distance	Estimated time
10K	58:23
10 miles	1:36:40
Half marathon	2:08:48
Marathon	4:28:33

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.

Between 25 and 30 minutes, even pacing is free time

Hold an even effort. Slowing in the last kilometre costs more than a fast start ever saves.

Running three times a week, with one session that includes a few faster minutes, builds speed without much risk.

No fuel needed. A light meal a couple of hours before is enough.

Pace questions runners ask

What pace do I need for a 28:00 5K?: A 28:00 5K is 5:36/km (9:01/mi), 10.7 km/h, held for the whole race.
What treadmill speed is 28:00 5K pace?: Set the treadmill to 10.7 km/h or 6.7 mph to run 5:36/km (9:01/mi).
Where should I be at halfway in a 28:00 5K?: With even pacing you pass halfway in 14:00; with a negative split, a little later.
What does a 28:00 5K predict for other distances?: The Riegel formula estimates 58:23 for the 10K, 1:36:40 for the 10-mile race, 2:08:48 for the half marathon, 4:28:33 for the marathon, assuming you’ve trained for each distance.