Sub-18 Minute 5K Pace

Sub-18 5K pace guide. Required pace is 3:36/km (5:47/mi). Training zones and interval workouts to break 18 minutes.

Breaking 18 minutes requires 3:36/km (5:47/mi) pace. This is a competitive goal that requires speed work and race experience.

Required pace: 3:36/km or 5:47/mile
Competitive club-level time
Requires structured speed work

How to run a sub-18 5K

Training approach for sub-18 minutes.

Build aerobic base: Run 50+ km/week with mostly easy running.
Interval training: Run 400m-1K repeats at faster than race pace.
Tempo runs: Regular threshold work at 3:50-4:00/km.
Race tactics: Even pacing or slight negative split.

Frequently asked questions

What pace for sub-18 5K?

Average 3:36/km (5:47/mile). Most aim for 3:34-3:35/km to have a buffer.

How do I train for sub-18?

Combine interval training (400m-1000m repeats), tempo runs, and easy mileage. Volume of 50-70 km/week typically needed.

Training pace reference

Training paces by recent 5K time (min/km)
5K time	VDOT	Easy	Marathon	Threshold	Interval	Rep
15:00	69.6	3:45–4:30	3:23–3:42	3:15	2:56	2:32
17:30	58.2	4:20–5:12	3:54–4:17	3:46	3:23	2:56
20:00	49.8	4:54–5:53	4:26–4:51	4:16	3:51	3:19
22:30	43.4	5:29–6:34	4:57–5:25	4:46	4:18	3:43
25:00	38.3	6:03–7:14	5:28–5:59	5:16	4:45	4:06
27:30	34.2	6:37–7:53	5:59–6:33	5:46	5:13	4:30
30:00	30.8	7:11–8:32	6:30–7:06	6:16	5:40	4:54
32:30	28.0	7:44–9:10	7:01–7:39	6:46	6:07	5:17
35:00	25.6	8:17–9:48	7:31–8:12	7:15	6:34	5:41

More pacing guides

Method and sources

The numbers on this page are computed with the same code as the TrainPace calculators, from these published methods. They are training guidance, not medical advice.

Daniels, J. Daniels' Running Formula. Human Kinetics — VDOT, training zones, and equivalent race times.
Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners — the oxygen-cost and %VO2max equations behind VDOT.

Other TrainPace tools

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