29:00 5K: pace, race predictions & training paces
A 5K in 29:00 is an average pace of 9:20 per mi, or 6.4 mi/h. That result suggests a VO2max of about 32.1 (Fitness).
Pace
9:20/mi
5:48 per km
Speed
6.4 mi/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 10K
- 1:01:32 9:54/mi
- Half Marathon
- 2:10:04 9:55/mi
- Marathon
- 4:20:09 9:55/mi
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 11:12–13:19/mi
- Marathon
- 10:08–11:05/mi
- Threshold
- 9:46–10:14/mi
- Interval
- 8:49–9:12/mi
- Repetition
- 8:11–8:29/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 | 9:20 | 9:42 |
| 2 | 18:40 | 19:05 |
| 3 | 28:00 | 28:03 |
| 3.11 | 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.
- 77 °F
- 29:37 9:32/mi
- 86 °F
- 29:57 9:38/mi
Similar results
Same distance
Same fitness, other distances
