5K Training Paces
Quick answer: Your 5K training paces depend on your current race fitness, not generic advice. A 20:00 5K runner (RPI 49.8) trains at 8:29/mi easy, 6:49/mi threshold, and 5:58/mi intervals. A 25:00 runner (RPI 38.3) trains at 10:15/mi easy, 8:02/mi threshold, and 7:00/mi intervals. The table below shows exact paces for common 5K times.
5K Training Pace Table
| Race Time | RPI | Easy | Marathon | Threshold | Interval | Repetition |
|---|---|---|---|---|---|---|
| 15:00 | 69.6 | 6:37 | 5:44 | 5:24 | 4:47 | 4:28 |
| 17:00 | 60.2 | 7:26 | 6:24 | 6:04 | 5:20 | 4:58 |
| 18:00 | 56.3 | 7:47 | 6:42 | 6:19 | 5:34 | 5:11 |
| 19:00 | 52.9 | 8:08 | 6:59 | 6:34 | 5:46 | 5:22 |
| 20:00 | 49.8 | 8:29 | 7:16 | 6:49 | 5:58 | 5:32 |
| 21:00 | 47 | 8:49 | 7:30 | 7:04 | 6:11 | 5:44 |
| 22:00 | 44.5 | 9:09 | 7:44 | 7:18 | 6:23 | 5:55 |
| 23:00 | 42.3 | 9:30 | 7:58 | 7:31 | 6:35 | 6:05 |
| 24:00 | 40.2 | 9:52 | 8:13 | 7:46 | 6:47 | 6:15 |
| 25:00 | 38.3 | 10:15 | 8:31 | 8:02 | 7:00 | 6:27 |
| 26:00 | 36.6 | 10:37 | 8:48 | 8:18 | 7:13 | 6:38 |
| 27:00 | 35 | 11:00 | 9:05 | 8:34 | 7:26 | 6:50 |
| 28:00 | 33.5 | 11:32 | 9:28 | 8:56 | 7:44 | 7:06 |
| 30:00 | 30.8 | 12:35 | 10:16 | 9:41 | 8:21 | 7:38 |
| 32:00 | 28.5 | 13:27 | 10:57 | 10:20 | 8:54 | 8:09 |
| 35:00 | 25.6 | 14:34 | 11:54 | 11:14 | 9:42 | 8:53 |
All paces in minutes per mile. Easy pace means "this pace or slower."
What each training zone does
For 5K training, the most impactful sessions are Interval pace (I) and Threshold pace (T). Interval pace targets VO2max — the engine that powers 5K racing. Threshold pace builds the aerobic foundation that lets you sustain hard effort. Easy pace makes up 80% of your weekly running and should feel genuinely easy — conversational, relaxed, no strain. Running easy days too fast is the most common training mistake and the easiest to fix.
Common 5K training mistakes
The biggest 5K training mistake is running easy days at threshold effort. If your easy runs feel "moderate" or you cannot hold a conversation, you are running too fast. The second mistake is skipping interval work — 5K racing demands VO2max development, and only interval-pace running provides that stimulus. A typical week should be 3–4 easy runs, 1 threshold session, and 1 interval session.
Calculate your exact training paces
The table shows paces for common 5K times. Enter your exact race time below to get your personalized training paces.
Training Pace Calculator
Your paces are a starting point
These paces are calculated from your race result — they reflect your current fitness as a single number. StrideIQ goes deeper: it learns how your body responds to training over time, identifies which sessions produce your biggest fitness gains, and adapts daily based on your actual data. Population-based paces get you started. Individual response data keeps you improving.
Common questions
How do I find my 5K training paces?
Enter your most recent 5K race time into the calculator below. It uses the Daniels/Gilbert oxygen cost equations to derive your RPI (Running Performance Index) and calculate five training pace zones: Easy, Marathon, Threshold, Interval, and Repetition. Use a time from the last 3–6 months for accuracy.
What is easy pace for 5K training?
Easy pace is the speed at which 80% of your weekly running should happen. For a 20:00 5K runner, easy pace is 8:29/mi or slower. It should feel effortless — you could hold a conversation without gasping. Running easy days too fast reduces recovery and blunts the training response from quality sessions.
How fast should my 5K interval sessions be?
Interval pace for 5K training is close to your current 5K race pace — or slightly faster for short repeats (800m–1200m). A 20:00 5K runner does intervals at 5:58/mi. These sessions should feel hard but controlled — you should finish each repeat knowing you could do one more. Typical sessions: 5×1000m or 4×1200m with equal-time rest.
Training paces for other distances
Paces calculated using the Daniels/Gilbert oxygen cost equations — peer-reviewed exercise physiology published in 1979. These are the same formulas used by the StrideIQ training pace calculator. All paces fetched from the live calculator to ensure exact consistency.