21:00 5K: pace, race predictions & training paces
A 5K in 21:00 is an average pace of 4:12 per km, or 14.3 km/h. That result suggests a VO2max of about 47.0 (Strong).
Pace
4:12/km
6:46 per mi
Speed
14.3 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 10K
- 44:33 4:27/km
- Half Marathon
- 1:34:11 4:28/km
- Marathon
- 3:08:23 4:28/km
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 5:09–6:10/km
- Marathon
- 4:39–5:05/km
- Threshold
- 4:28–4:41/km
- Interval
- 4:02–4:12/km
- Repetition
- 3:44–3:53/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 | 4:12 | 4:22 |
| 2 | 8:24 | 8:44 |
| 3 | 12:36 | 12:56 |
| 4 | 16:48 | 16:58 |
| 5 | 21:00 | 21:00 |
400 m lap on a track: 1:41
In the heat
What the same effort as a 21:00 5K costs on a warmer day.
- 25 °C
- 21:27 4:17/km
- 30 °C
- 21:41 4:20/km
Similar results
Same distance
Same fitness, other distances
