How to Run a Sub 18 Minute
5K.

Pace, splits & training plan for a sub 18 minute 5k.

What pace is a 18 minute 5k?

A 18 minute 5k is a pace of 3:36 per kilometre (5:48 per mile), or 16.7 km/h (10.4 mph).

Pace /km

3:36

min/km

Pace /mile

5:48

min/mi

Speed

16.7

km/h

Speed

10.4

mph

18 Minute 5K splits.

KM Cumulative Time
1 3:36
2 7:12
3 10:48
4 14:24
5 18:00
Mile Cumulative Time
1 5:48
2 11:35
3 17:23
3.11 18:00

Get the 8-week plan on Garmin or Coros.

Race, tempo and interval paces from the matching 18 minute 5k training plan, plus two real weeks already on it.

Race

3:36

min/km

Tempo

3:36–4:06

min/km

Intervals

3:10–3:31

min/km

Week 4 48.5 km 9 km long run 6 runs
Monday

Easy 8km

4:53 - 5:23 / km

Tuesday

Reverse Ladder Intervals

3:33 - 3:50 / km

Wednesday

Easy 9km

4:53 - 5:23 / km

Thursday

Tempo

4:01 - 4:31 / km

Friday

Rest

Saturday

Easy 5km

4:53 - 5:23 / km

Sunday

Progression

5:08 - 5:48 / km

Week 6 50.8 km 9 km long run 6 runs
Monday

Easy 8km

4:53 - 5:23 / km

Tuesday

Pyramid Intervals

3:33 - 3:50 / km

Wednesday

Easy 10km

4:53 - 5:23 / km

Thursday

Progression

4:01 - 4:31 / km

Friday

Rest

Saturday

Easy 5km

4:53 - 5:23 / km

Sunday

Progession

5:08 - 5:48 / km

Start the free 18 minute 5k training plan

What does this pace feel like?

Running 3:36 per kilometre for 5K is an elite-level effort. At this pace you are moving fast enough that conversation is impossible — every stride demands focus. Your breathing will be close to maximum from the first kilometre, and the final two kilometres will require serious mental toughness to maintain form. This is a pace most club runners aspire to and only the most dedicated reach.

Adjust your target.

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Related.

Training plans

5K Running Plans

Need more time?

Sub 20 Minute 5K Pace Guide
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FAQs.

Is an 18-minute 5K fast?

Yes. A sub-18 minute 5K places you in the top tier of recreational runners. It requires a pace of 3:36/km (5:48/mi), which is competitive at most local parkruns and club races.

How long does it take to train for a sub-18 5K?

Most runners need 8–12 weeks of dedicated speed and threshold work, assuming a solid base of at least 40 km per week. If you're starting from scratch, allow 6–12 months of consistent training.

What weekly mileage do I need for a sub-18 5K?

Most runners targeting sub-18 run between 50 and 70 km per week, with two quality sessions and the rest as easy mileage.