What pace do I need for a 34:00 5K?

A 34:00 5K is 6:48/km (10:57/mi), 8.8 km/h, held for the whole race.

What treadmill speed is 34:00 5K pace?

Set the treadmill to 8.8 km/h or 5.5 mph to run 6:48/km (10:57/mi).

Where should I be at halfway in a 34:00 5K?

With even pacing you pass halfway in 17:00; with a negative split, a little later.

What does a 34:00 5K predict for other distances?

The Riegel formula estimates 1:10:53 for the 10K, 1:57:23 for the 10-mile race, 2:36:24 for the half marathon, 5:26:06 for the marathon, assuming you’ve trained for each distance.

34:00 5K pace

A 34:00 5K is 6:48/km (10:57/mi), 8.8 km/h.

5K finish times around your target, in 10 seconds steps
Change	Time	Pace
−0:40	33:20	6:4010:44
−0:30	33:30	6:4210:47
−0:20	33:40	6:4410:50
−0:10	33:50	6:4610:53
Your target Finish time Pace /km
+0:10	34:10	6:5011:00
+0:20	34:20	6:5211:03
+0:30	34:30	6:5411:06
+0:40	34:40	6:5611:09

min/kmmin/mikm/hmph

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

Finish times at 6:48 per km

Finish time at this pace for each distance
Distance	Finish time
1K	6:48
1 mile	10:57
5K	34:00
10K	1:08:00
10 miles	1:49:26
Half marathon	2:23:28
Marathon	4:46:56
50K	5:40:00

Splits for a 34:00 5K

Negative splitEven pace all the way

Splits per km
km	Split	Elapsed
1	6:48	6:48
2	6:48	13:36
3	6:48	20:24
4	6:48	27:12
5	6:48	34:00

Splits per mile
Mile	Split	Elapsed
1	10:57	10:57
2	10:57	21:53
3	10:57	32:50
Final 0.107 mi	1:10	34:00

What a 34:00 5K predicts

Estimate

Estimated times at other distances (Riegel formula)
Distance	Estimated time
10K	1:10:53
10 miles	1:57:23
Half marathon	2:36:24
Marathon	5:26:06

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 34:00 5K?: A 34:00 5K is 6:48/km (10:57/mi), 8.8 km/h, held for the whole race.
What treadmill speed is 34:00 5K pace?: Set the treadmill to 8.8 km/h or 5.5 mph to run 6:48/km (10:57/mi).
Where should I be at halfway in a 34:00 5K?: With even pacing you pass halfway in 17:00; with a negative split, a little later.
What does a 34:00 5K predict for other distances?: The Riegel formula estimates 1:10:53 for the 10K, 1:57:23 for the 10-mile race, 2:36:24 for the half marathon, 5:26:06 for the marathon, assuming you’ve trained for each distance.