What pace do I need for a 35:00 5K?

A 35:00 5K is 7:00/km (11:16/mi), 8.6 km/h, held for the whole race.

What treadmill speed is 35:00 5K pace?

Set the treadmill to 8.6 km/h or 5.3 mph to run 7:00/km (11:16/mi).

Where should I be at halfway in a 35:00 5K?

With even pacing you pass halfway in 17:30; with a negative split, a little later.

What does a 35:00 5K predict for other distances?

The Riegel formula estimates 1:12:58 for the 10K, 2:00:50 for the 10-mile race, 2:41:00 for the half marathon, 5:35:41 for the marathon, assuming you’ve trained for each distance.

Sub-35 5K pace (35:00)

A 35-minute (sub-35) 5K is 7:00/km (11:16/mi), 8.6 km/h.

5K finish times around your target, in 10 seconds steps
Change	Time	Pace
−0:40	34:20	6:5211:03
−0:30	34:30	6:5411:06
−0:20	34:40	6:5611:09
−0:10	34:50	6:5811:13
Your target Finish time Pace /km
+0:10	35:10	7:0211:19
+0:20	35:20	7:0411:22
+0:30	35:30	7:0611:26
+0:40	35:40	7:0811:29

min/kmmin/mikm/hmph

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

Finish times at 7:00 per km

Finish time at this pace for each distance
Distance	Finish time
1K	7:00
1 mile	11:16
5K	35:00
10K	1:10:00
10 miles	1:52:39
Half marathon	2:27:41
Marathon	4:55:22
50K	5:50:00

Splits for a 35:00 5K

Negative splitEven pace all the way

Splits per km
km	Split	Elapsed
1	7:00	7:00
2	7:00	14:00
3	7:00	21:00
4	7:00	28:00
5	7:00	35:00

Splits per mile
Mile	Split	Elapsed
1	11:16	11:16
2	11:16	22:32
3	11:16	33:48
Final 0.107 mi	1:12	35:00

What a 35:00 5K predicts

Estimate

Estimated times at other distances (Riegel formula)
Distance	Estimated time
10K	1:12:58
10 miles	2:00:50
Half marathon	2:41:00
Marathon	5:35:41

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 35:00 5K?: A 35:00 5K is 7:00/km (11:16/mi), 8.6 km/h, held for the whole race.
What treadmill speed is 35:00 5K pace?: Set the treadmill to 8.6 km/h or 5.3 mph to run 7:00/km (11:16/mi).
Where should I be at halfway in a 35:00 5K?: With even pacing you pass halfway in 17:30; with a negative split, a little later.
What does a 35:00 5K predict for other distances?: The Riegel formula estimates 1:12:58 for the 10K, 2:00:50 for the 10-mile race, 2:41:00 for the half marathon, 5:35:41 for the marathon, assuming you’ve trained for each distance.