5K in 28 minutes
To run a 5K in 28 minutes you need to hold 5:36 per km, or 9:01 per mile. That is 10.7 km/h (6.7 mph), a solid pace for a regular recreational runner.
- Pace /km5:36
- Pace /mile9:01
- Speed10.7 km/h
Kilometre splits
| km | Time |
|---|---|
| 1 | 5:36 |
| 2 | 11:12 |
| 3 | 16:48 |
| 4 | 22:24 |
| 5 | 28:00 |
| 5K | 28:00 |
Mile splits
| Mile | Time |
|---|---|
| 1 | 9:01 |
| 2 | 18:01 |
| 3 | 27:02 |
| 5K | 28:00 |
The same fitness, other races
| Race | Predicted |
|---|---|
| 10K | 58:23 |
| Half marathon | 2:08:48 |
| Marathon | 4:28:33 |
Riegel’s formula, with training for each distance. Try yours.
How to get there
If you can’t run 5K yet, the time can wait: first get to 25–30 minutes non-stop with walk/run intervals. The free 0 to 5K plan does it in about 12 weeks when every week goes well.
Run most of your runs slower than 5:36 per km, at a pace where you can talk. Speed comes from consistency: two or three runs a week, every week, for months. Once you can run the distance comfortably, one run a week with a few faster minutes is enough to bring the time down.
On race day start a little slower than 5:36 per km for the first kilometre, then settle in. Starting too fast is the most common way to miss a goal time.
Questions
What pace do I need to run a 5K in 28 minutes?
5:36 per kilometre, or 9:01 per mile. That is 10.7 km/h (6.7 mph) on a treadmill.
Is a 28:00 5K good?
It is a solid pace for a regular recreational runner. Every finish is a good time for a first race: what matters is getting to the start line healthy.
How long does it take to run a 5K in 28 minutes as a beginner?
First get to 5K non-stop, usually 8 to 16 weeks from zero. Bringing the time under 30 minutes then takes a few more months of regular running, with some faster runs once a week.