29:00 5K: pace, race predictions & training paces
A 5K in 29:00 is an average pace of 5:48 per km, or 10.3 km/h. That result suggests a VO2max of about 32.1 (Fitness).
Pace
5:48/km
9:20 per mi
Speed
10.3 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 10K
- 1:01:32 6:09/km
- Half Marathon
- 2:10:04 6:10/km
- Marathon
- 4:20:09 6:10/km
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 6:57–8:17/km
- Marathon
- 6:18–6:53/km
- Threshold
- 6:04–6:21/km
- Interval
- 5:29–5:43/km
- Repetition
- 5:05–5:16/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 | 5:48 | 6:02 |
| 2 | 11:36 | 12:04 |
| 3 | 17:24 | 17:52 |
| 4 | 23:12 | 23:26 |
| 5 | 29:00 | 29:00 |
400 m lap on a track: 2:19
In the heat
What the same effort as a 29:00 5K costs on a warmer day.
- 25 °C
- 29:37 5:55/km
- 30 °C
- 29:57 5:59/km
Similar results
Same distance
Same fitness, other distances
