Get Your Free 5K Training Plan
Dangelo builds you a personalized 6-week plan for your exact target time of 29 minute. Every session synced to your watch.
Pace, splits & training plan for a sub 29 minute 5k.
To run a sub 29 minute 5k, you need to maintain a pace of 5:48/km (9:20/mi).
Pace /km
5:48
min/km
Pace /mile
9:20
min/mi
Speed
10.3
km/h
Speed
6.4
mph
| KM | Cumulative Time |
|---|---|
| 1 | 5:48 |
| 2 | 11:36 |
| 3 | 17:24 |
| 4 | 23:12 |
| 5 | 29:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 9:20 |
| 2 | 18:40 |
| 3 | 28:00 |
| 3.11 | 29:00 |
At 5:48/km, you're running at a pace that's brisk but shouldn't feel overwhelming. You'll be breathing noticeably harder than during a walk but should feel in control. This is a good, honest running pace that many improvers are working towards.
Breaking 29 minutes is a great early milestone. Focus on building consistency first — aim for three runs per week totalling 15–25 km. Two of these should be easy runs where you could hold a conversation, and one should include some faster efforts.
A simple speed session: after a 10-minute warm-up jog, run 4 × 3 minutes at a pace that feels "comfortably hard" with 2 minutes walking recovery between each. This teaches your body what race pace feels like.
Most runners can achieve this in 6–8 weeks with consistent effort. Don't increase your weekly distance by more than 10% per week. Joining a local parkrun gives you regular practice at running hard over 5K.
Pace /km
Pace /mile
Speed
Speed
Get Your Free 5K Training Plan
Dangelo builds you a personalized 6-week plan for your exact target time of 29 minute. Every session synced to your watch.