15:00 5K: pace, race predictions & training paces
A 5K in 15:00 is an average pace of 3:00 per km, or 20.0 km/h. That result suggests a VO2max of about 69.6 (High Performance).
Pace
3:00/km
4:50 per mi
Speed
20.0 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 10K
- 31:49 3:11/km
- Half Marathon
- 1:07:16 3:11/km
- Marathon
- 2:14:34 3:11/km
Fitness
Estimated VO2max
69.6 ml/kg/min
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 3:45–4:30/km
- Marathon
- 3:23–3:42/km
- Threshold
- 3:15–3:25/km
- Interval
- 2:56–3:03/km
- Repetition
- 2:43–2:49/km
Splits to run this time
Your time at each mark, at an even pace or with a negative split (second half faster).
| km | Even | Negative split |
|---|---|---|
| 1 | 3:00 | 3:07 |
| 2 | 6:00 | 6:14 |
| 3 | 9:00 | 9:14 |
| 4 | 12:00 | 12:07 |
| 5 | 15:00 | 15:00 |
400 m lap on a track: 1:12
In the heat
What the same effort as a 15:00 5K costs on a warmer day.
- 25 °C
- 15:19 3:04/km
- 30 °C
- 15:29 3:06/km
Similar results
Same distance
Same fitness, other distances
