Get Your Free 5K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 20 minute. Every session synced to your watch.
Pace, splits & training plan for a sub 20 minute 5k.
A 20 minute 5k is a pace of 4:00 per kilometre (6:26 per mile), or 15.0 km/h (9.3 mph).
4:00
6:26
15.0
9.3
| KM | Cumulative Time |
|---|---|
| 1 | 4:00 |
| 2 | 8:00 |
| 3 | 12:00 |
| 4 | 16:00 |
| 5 | 20:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 6:26 |
| 2 | 12:52 |
| 3 | 19:19 |
| 3.11 | 20:00 |
Race, tempo and interval paces from the matching 20 minute 5k training plan, plus two real weeks already on it.
4:00
4:00–4:30
3:31–3:52
Easy 8km
Reverse Ladder Intervals
Easy 9km
Tempo
Rest
Easy 5km
Progression
Easy 8km
Pyramid Intervals
Easy 10km
Progression
Rest
Easy 5km
Progession
A 4:00/km pace for 5K is a solid, fast effort. You'll be breathing hard from early on and holding a rhythm that leaves no room for chatting. The last kilometre will test your resolve as lactate builds, but with the right training this pace becomes a controlled, hard effort rather than an all-out sprint.
Get Your Free 5K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 20 minute. Every session synced to your watch.