800m to 5K Race Equivalency
Your 800m time measures raw speed and aerobic capacity at high intensity. This table shows what that capacity predicts for the 5K — a distance that demands sustained aerobic output for 15–35 minutes. The conversion requires specific aerobic development beyond what 800m training produces.
Quick answer: A 2:30 800m runner (RPI 55.1) has equivalent 5K fitness of 18:20 (5:54/mi). Range in this table: 1:50 800m → 13:24 5K through 3:30 → 25:27.
800m → 5K Equivalency Table
| 800m Time | RPI | 5K Equivalent | Equiv Pace |
|---|---|---|---|
| 1:50 | 79.3 | 13:24 | 4:19/mi(2:41/km) |
| 2:00 | 71.5 | 14:39 | 4:43/mi(2:56/km) |
| 2:05 | 68.2 | 15:16 | 4:55/mi(3:03/km) |
| 2:10 | 65.1 | 15:53 | 5:07/mi(3:11/km) |
| 2:15 | 62.3 | 16:30 | 5:19/mi(3:18/km) |
| 2:20 | 59.7 | 17:07 | 5:31/mi(3:26/km) |
| 2:30 | 55.1 | 18:20 | 5:54/mi(3:40/km) |
| 2:40 | 51.2 | 19:32 | 6:17/mi(3:54/km) |
| 2:50 | 47.7 | 20:45 | 6:41/mi(4:09/km) |
| 3:00 | 44.7 | 21:56 | 7:04/mi(4:23/km) |
| 3:10 | 42 | 23:07 | 7:26/mi(4:37/km) |
| 3:30 | 37.5 | 25:27 | 8:11/mi(5:05/km) |
Computed via Daniels/Gilbert oxygen cost equation (1979). Predictions assume distance-specific training is in place.
How accurate is this prediction?
The 800m → 5K prediction has substantial divergence for 800m specialists who lack 5K-specific endurance training. The aerobic ceiling measured by the 800m is real, but converting it to 5K performance requires threshold training and adequate easy-run volume that pure 800m training may not develop. Runners with 5–10 weeks of 5K-specific preparation typically close to within 30–60 seconds of the prediction.
Equivalency predicts potential — training determines actuals
This table shows what your aerobic capacity predicts at a different distance. StrideIQ tracks whether your training is actually developing the distance-specific fitness needed to meet that potential — long-run adaptation, pacing control, threshold stamina — from your own workout data.
Common questions
Why do 800m runners often struggle in the 5K?
The 800m is run at near-VO2max intensity for 1:45–3:00 — demanding anaerobic capacity and raw speed. The 5K requires sustaining effort near (but below) VO2max for 15–35 minutes — a fundamentally different stamina demand. Without threshold training and easy aerobic volume, 800m speed does not convert directly to 5K performance.
What 5K does a 2:00 800m predict?
A 2:00 800m (RPI 71.5) projects to 14:39 5K fitness at 4:43/mi. This assumes 5K-specific training: threshold work and easy volume.
What training does an 800m runner need to develop 5K fitness?
Add threshold tempo runs (15–25 minutes at threshold pace) and increase easy running volume to 35–50+ miles per week. Six to twelve weeks of this aerobic base development converts 800m speed into competitive 5K performance. The aerobic ceiling from 800m training is high — it just needs the endurance layer to support 5K duration.