The pace you need
A 25-minute 5K means 5:00 per kilometer or 8:02 per mile. It rewards steady pacing more than speed: hold 5:00 per kilometer from the start and do not try to bank time early.
| Measure | Per mile | Per km |
|---|---|---|
| Pace to hold | 8:02 | 5:00 |
| Finish at that pace | 24:58 | 25:00 |
| Exact pace | 8:02.8 | 5:00.0 |
| Speed | 7.5 mph | 12.0 km/h |
| Halfway at even pace | 12:30 | |
The paces to hold are rounded down to the second, so holding them gets you home on the goal or just inside it. Finish times are rounded up to the next whole second, as road race results are.
Checkpoint times
What your watch should read at each marker for an even-paced race, and for a plan where the second half is 2% faster than the first. A 2% negative split means going through halfway in 12:38 and running the second half in 12:22.
| Checkpoint | Even pace | 2% negative split |
|---|---|---|
| 1 km | 5:00 | 5:05 |
| 1 mile | 8:03 | 8:09 |
| 2 km | 10:00 | 10:07 |
| Halfway | 12:30 | 12:38 |
| 3 km | 15:00 | 15:07 |
| 2 miles | 16:06 | 16:13 |
| 4 km | 20:00 | 20:05 |
| 3 miles | 24:08 | 24:09 |
| Finish | 25:00 | 25:00 |
How to pace a 25-minute 5K
- Settle into 5:00 per kilometer within the first 400 meters, then check your watch at each kilometer marker.
- If you pass 2 km ten seconds ahead, do not try to bank more. Hold the pace.
- Give whatever is left over the last 500 meters.
Want the numbers on your wrist? The pace band generator prints a strip with the elapsed time at every kilometer or mile.
Training paces for this goal
A 25-minute 5K scores a VDOT of about 38.3 on the scale from Jack Daniels’ Running Formula. These are the training paces that go with that score, using Daniels’ intensities: easy running at 59 to 74% of VO2 max, threshold at 88% and intervals at 97.5%.
| Session | Per mile | Per km |
|---|---|---|
| EasyMost of your weekly running, including long runs | 9:44 to 11:38 | 6:03 to 7:14 |
| MarathonSteady segments of long runs | 9:04 | 5:38 |
| ThresholdTempo runs of about 20 minutes, or cruise intervals | 8:29 | 5:16 |
| IntervalRepeats of 3 to 5 minutes with jog recovery | 7:49 | 4:51 |
Train at the paces for the fitness you have now, not the goal. If your recent races are slower, use the VO2 max calculator with a recent result and move to these paces as your races improve.
8-week 25-minute 5K training plan
Built on the training paces above: 4 runs a week, a peak week of 30.7 km and a longest run of 11 km. Paces start two VDOT points below the goal and move up to goal pace over three phases, with a 5K time trial in week 4 and a two-week taper before race day.
It suits you if
- You run about 4 times a week, around 25 km in total.
- Your longest run in the last month is at least 6 km.
- A recent race of about 26:09 for the 5K or 54:19 for the 10K. The paces start there and move up to the goal pace.
Week 1 and a week from the build phase, free
| Day | Session | Distance |
|---|---|---|
| Mon | Rest | |
| Tue | Easy 6 km6:19 to 7:32 /km, then 6 × 20 s strides | 6 km3.7 mi |
| Wed | Rest or cross-train30 to 40 minutes easy on a bike, cross-trainer or in the pool, or a full rest day. | |
| Thu | Easy 6 km6:19 to 7:32 /km, then 6 × 20 s strides | 6 km3.7 mi |
| Fri | Rest | |
| Sat | Easy 5 km6:19 to 7:32 /km | 5 km3.1 mi |
| Sun | Long run 8 kmEasy, 6:19 to 7:32 /km | 8 km5 mi |
| Day | Session | Distance |
|---|---|---|
| Mon | Rest | |
| Tue | Intervals: 4 × 800 m2 km easy, then 4 × 800 m in 3:58 each (4:58 /km) with 2 min easy jogging between, 1.5 km easy | 7.5 km4.7 mi |
| Wed | Rest or cross-train30 to 40 minutes easy on a bike, cross-trainer or in the pool, or a full rest day. | |
| Thu | Threshold: 3 × 1 km2 km easy, then 3 × 1 km at 5:23 /km with 1 min easy jogging between, 1.5 km easy | 6.8 km4.2 mi |
| Fri | Rest | |
| Sat | Easy 5 km6:11 to 7:23 /km, then 6 × 20 s strides | 5 km3.1 mi |
| Sun | Long run 9 kmEasy, 6:11 to 7:23 /km | 9 km5.6 mi |
Easy means conversational. If a session feels far too hard, use the paces for your current fitness from the VO2 max calculator and move up as you improve.
Full plan
All 8 weeks, with the paces for this goal
- Every session, week by week, in km and miles (PDF)
- A calendar file set to your race date for Google, Apple or Outlook
- A printable pace band for race day
Race times that match this goal
The same VDOT gives these times at other distances. If you have run close to them recently, the goal is within reach on equal training.
| Race | Time | Per mile | Per km |
|---|---|---|---|
| 10K | 51:53 | 8:21 | 5:11 |
| Half marathon | 1:55:04 | 8:46 | 5:27 |
| Marathon | 3:57:55 | 9:04 | 5:38 |
Questions
What pace is a 25-minute 5K?
8:02 per mile or 5:00 per kilometer. Holding exactly 8:02 per mile gets you to the finish in 24:58, and 5:00 per km gets you there in 25:00.
What is the halfway split for a 25-minute 5K?
12:30 at even pace. With a 2% negative split, go through halfway in 12:38 and run the second half in 12:22.
What treadmill speed is 25-minute 5K pace?
12.0 km/h or 7.5 mph. A 1% incline makes up for the lack of air resistance on a treadmill at this speed (Jones and Doust, 1996).
What 10K time do I need for a 25-minute 5K?
About 51:53 on equal fitness, from the Daniels and Gilbert formula behind Daniels’ VDOT tables.
How do I train for a 25-minute 5K?
Build most of your week from easy running at 6:03 to 7:14 per km, with one threshold session near 5:16 per km and one interval session near 4:51 per km. Run the goal pace itself in shorter sections so it feels familiar on race day.
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Sources
- Daniels J. Daniels’ Running Formula. 4th ed. Human Kinetics; 2022. VDOT tables and training intensities.
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners. 1979.
- Jones AM, Doust JH. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. Journal of Sports Sciences. 1996;14(4):321-327.
- Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of tapering on performance: a meta-analysis. Medicine & Science in Sports & Exercise. 2007;39(8):1358-1365. Basis for the two-week taper.
- World Athletics. Competition Rules and Technical Rules (Book C, C1.1 and C2.1). Technical Rule 19, Timing and Photo Finish: times in races held outside the stadium are recorded to the next longer whole second.