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Pace, splits & training plan for a sub 18 minute 5k.
To run a sub 18 minute 5k, you need to maintain a pace of 3:36/km (5:48/mi).
Pace /km
3:36
min/km
Pace /mile
5:48
min/mi
Speed
16.7
km/h
Speed
10.4
mph
| 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 |
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.
A sub-18 minute 5K demands a high weekly mileage base of at least 50–60 km, with a significant portion run at or near threshold pace. Your training week should include two quality sessions: one VO2max workout (e.g. 5 × 1 km at 3:25–3:30 with 90 seconds recovery) and one tempo run of 20–25 minutes at around 3:45–3:50/km.
The remaining runs should be easy aerobic mileage at 5:00–5:30/km. A long run of 14–16 km once a week builds the endurance foundation that supports your speed work. Strides after easy runs (4–6 × 100 m) help maintain running economy.
Allow 8–12 weeks of focused preparation assuming you can already run sub-20. Race-specific sessions in the final 3 weeks — such as 3 × 1.6 km at goal pace — will lock in the rhythm. Taper for 7–10 days before race day.
Pace /km
Pace /mile
Speed
Speed
Get Your Free 5K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 18 minute. Every session synced to your watch.