28:00 5K: pace, race predictions & training paces
A 5K in 28:00 is an average pace of 9:01 per mi, or 6.7 mi/h. That result suggests a VO2max of about 33.5 (Fitness).
Pace
9:01/mi
5:36 per km
Speed
6.7 mi/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 10K
- 58:22 9:24/mi
- Half Marathon
- 2:08:48 9:50/mi
- Marathon
- 4:28:33 10:15/mi
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 10:50–12:54/mi
- Marathon
- 9:48–10:43/mi
- Threshold
- 9:27–9:54/mi
- Interval
- 8:32–8:53/mi
- Repetition
- 7:54–8:12/mi
Splits to run this time
Your time at each mark, at an even pace or with a negative split (second half faster).
| mi | Even | Negative split |
|---|---|---|
| 1 | 9:01 | 9:22 |
| 2 | 18:01 | 18:25 |
| 3 | 27:02 | 27:05 |
| 3.11 | 28:00 | 28:00 |
400 m lap on a track: 2:14
In the heat
What the same effort as a 28:00 5K costs on a warmer day.
- 77 °F
- 28:36 9:12/mi
- 86 °F
- 28:55 9:18/mi
Similar results
Same distance
Same fitness, other distances
