What pace do I need for a 33:00 5K?

A 33:00 5K is 6:36/km (10:37/mi), 9.1 km/h, held for the whole race.

What treadmill speed is 33:00 5K pace?

Set the treadmill to 9.1 km/h or 5.6 mph to run 6:36/km (10:37/mi).

Where should I be at halfway in a 33:00 5K?

With even pacing you pass halfway in 16:30; with a negative split, a little later.

What does a 33:00 5K predict for other distances?

The Riegel formula estimates 1:08:48 for the 10K, 1:53:56 for the 10-mile race, 2:31:48 for the half marathon, 5:16:30 for the marathon, assuming you’ve trained for each distance.

33:00 5K pace

A 33:00 5K is 6:36/km (10:37/mi), 9.1 km/h.

5K finish times around your target, in 10 seconds steps
Change	Time	Pace
−0:40	32:20	6:2810:24
−0:30	32:30	6:3010:28
−0:20	32:40	6:3210:31
−0:10	32:50	6:3410:34
Your target Finish time Pace /km
+0:10	33:10	6:3810:41
+0:20	33:20	6:4010:44
+0:30	33:30	6:4210:47
+0:40	33:40	6:4410:50

min/kmmin/mikm/hmph

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

Finish times at 6:36 per km

Finish time at this pace for each distance
Distance	Finish time
1K	6:36
1 mile	10:37
5K	33:00
10K	1:06:00
10 miles	1:46:13
Half marathon	2:19:15
Marathon	4:38:29
50K	5:30:00

Splits for a 33:00 5K

Negative splitEven pace all the way

Splits per km
km	Split	Elapsed
1	6:36	6:36
2	6:36	13:12
3	6:36	19:48
4	6:36	26:24
5	6:36	33:00

Splits per mile
Mile	Split	Elapsed
1	10:37	10:37
2	10:37	21:15
3	10:37	31:52
Final 0.107 mi	1:08	33:00

What a 33:00 5K predicts

Estimate

Estimated times at other distances (Riegel formula)
Distance	Estimated time
10K	1:08:48
10 miles	1:53:56
Half marathon	2:31:48
Marathon	5:16:30

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.

Over 30 minutes, run/walk is a real plan

Run/walk intervals work well at this pace. Decide them before the start and the last kilometre gets easier.

Regular short runs build the base. Add a few minutes each week.

Start further back so you don’t get pulled out too fast.

Pace questions runners ask

What pace do I need for a 33:00 5K?: A 33:00 5K is 6:36/km (10:37/mi), 9.1 km/h, held for the whole race.
What treadmill speed is 33:00 5K pace?: Set the treadmill to 9.1 km/h or 5.6 mph to run 6:36/km (10:37/mi).
Where should I be at halfway in a 33:00 5K?: With even pacing you pass halfway in 16:30; with a negative split, a little later.
What does a 33:00 5K predict for other distances?: The Riegel formula estimates 1:08:48 for the 10K, 1:53:56 for the 10-mile race, 2:31:48 for the half marathon, 5:16:30 for the marathon, assuming you’ve trained for each distance.