What pace do I need for a 29:00 5K?

A 29:00 5K is 5:48/km (9:20/mi), 10.3 km/h, held for the whole race.

What treadmill speed is 29:00 5K pace?

Set the treadmill to 10.3 km/h or 6.4 mph to run 5:48/km (9:20/mi).

Where should I be at halfway in a 29:00 5K?

With even pacing you pass halfway in 14:30; with a negative split, a little later.

What does a 29:00 5K predict for other distances?

The Riegel formula estimates 1:00:28 for the 10K, 1:40:07 for the 10-mile race, 2:13:24 for the half marathon, 4:38:09 for the marathon, assuming you’ve trained for each distance.

29:00 5K pace

A 29:00 5K is 5:48/km (9:20/mi), 10.3 km/h.

5K finish times around your target, in 10 seconds steps
Change	Time	Pace
−0:40	28:20	5:409:07
−0:30	28:30	5:429:10
−0:20	28:40	5:449:14
−0:10	28:50	5:469:17
Your target Finish time Pace /km
+0:10	29:10	5:509:23
+0:20	29:20	5:529:26
+0:30	29:30	5:549:30
+0:40	29:40	5:569:33

min/kmmin/mikm/hmph

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

Finish times at 5:48 per km

Finish time at this pace for each distance
Distance	Finish time
1K	5:48
1 mile	9:20
5K	29:00
10K	58:00
10 miles	1:33:21
Half marathon	2:02:22
Marathon	4:04:44
50K	4:50:00

Splits for a 29:00 5K

Negative splitEven pace all the way

Splits per km
km	Split	Elapsed
1	5:48	5:48
2	5:48	11:36
3	5:48	17:24
4	5:48	23:12
5	5:48	29:00

Splits per mile
Mile	Split	Elapsed
1	9:20	9:20
2	9:20	18:40
3	9:20	28:00
Final 0.107 mi	1:00	29:00

What a 29:00 5K predicts

Estimate

Estimated times at other distances (Riegel formula)
Distance	Estimated time
10K	1:00:28
10 miles	1:40:07
Half marathon	2:13:24
Marathon	4:38:09

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 29:00 5K?: A 29:00 5K is 5:48/km (9:20/mi), 10.3 km/h, held for the whole race.
What treadmill speed is 29:00 5K pace?: Set the treadmill to 10.3 km/h or 6.4 mph to run 5:48/km (9:20/mi).
Where should I be at halfway in a 29:00 5K?: With even pacing you pass halfway in 14:30; with a negative split, a little later.
What does a 29:00 5K predict for other distances?: The Riegel formula estimates 1:00:28 for the 10K, 1:40:07 for the 10-mile race, 2:13:24 for the half marathon, 4:38:09 for the marathon, assuming you’ve trained for each distance.