Sub-40 5K pace (40:00)
A 40-minute (sub-40) 5K is 8:00/km (12:52/mi), 7.5 km/h.
| Change | Time | Pace |
|---|---|---|
| −0:40 | 39:20 | 7:5212:40 |
| −0:30 | 39:30 | 7:5412:43 |
| −0:20 | 39:40 | 7:5612:46 |
| −0:10 | 39:50 | 7:5812:49 |
| Your target /km | ||
| +0:10 | 40:10 | 8:0212:56 |
| +0:20 | 40:20 | 8:0412:59 |
| +0:30 | 40:30 | 8:0613:02 |
| +0:40 | 40:40 | 8:0813:05 |
Arrow keys nudge the value. Hold Shift for bigger steps.
Finish times at 8:00 per km
| Distance | Finish time |
|---|---|
| 1K | 8:00 |
| 1 mile | 12:52 |
| 5K | 40:00 |
| 10K | 1:20:00 |
| 10 miles | 2:08:45 |
| Half marathon | 2:48:47 |
| Marathon | 5:37:34 |
| 50K | 6:40:00 |
Splits for a 40:00 5K
| km | Split | Elapsed |
|---|---|---|
| 1 | 8:00 | 8:00 |
| 2 | 8:00 | 16:00 |
| 3 | 8:00 | 24:00 |
| 4 | 8:00 | 32:00 |
| 5 | 8:00 | 40:00 |
| Mile | Split | Elapsed |
|---|---|---|
| 1 | 12:52 | 12:52 |
| 2 | 12:52 | 25:45 |
| 3 | 12:52 | 38:37 |
| Final 0.107 mi | 1:23 | 40:00 |
What a 40:00 5K predicts
Estimate| Distance | Estimated time |
|---|---|
| 10K | 1:23:24 |
| 10 miles | 2:18:06 |
| Half marathon | 3:04:00 |
| Marathon | 6:23:39 |
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 40:00 5K?
- A 40:00 5K is 8:00/km (12:52/mi), 7.5 km/h, held for the whole race.
- What treadmill speed is 40:00 5K pace?
- Set the treadmill to 7.5 km/h or 4.7 mph to run 8:00/km (12:52/mi).
- Where should I be at halfway in a 40:00 5K?
- With even pacing you pass halfway in 20:00; with a negative split, a little later.
- What does a 40:00 5K predict for other distances?
- The Riegel formula estimates 1:23:24 for the 10K, 2:18:06 for the 10-mile race, 3:04:00 for the half marathon, 6:23:39 for the marathon, assuming you’ve trained for each distance.