How to Run a Sub 35 Minute
5K.

Pace, splits & training plan for a sub 35 minute 5k.

What pace is a 35 minute 5k?

A 35 minute 5k is a pace of 7:00 per kilometre (11:16 per mile), or 8.6 km/h (5.3 mph).

Pace /km

7:00

min/km

Pace /mile

11:16

min/mi

Speed

8.6

km/h

Speed

5.3

mph

35 Minute 5K splits.

KM Cumulative Time
1 7:00
2 14:00
3 21:00
4 28:00
5 35:00
Mile Cumulative Time
1 11:16
2 22:32
3 33:48
3.11 35:00

Get the 8-week plan on Garmin or Coros.

Race, tempo and interval paces from the matching 35 minute 5k training plan, plus two real weeks already on it.

Race

7:00

min/km

Tempo

7:00–7:30

min/km

Intervals

6:10–6:31

min/km

Week 4 29.6 km 9 km long run 4 runs
Monday

Rest

Tuesday

Intervals

5:15 - 5:39 / km

Wednesday

Rest

Thursday

Tempo

6:00 - 6:30 / km

Friday

Rest

Saturday

Easy 5km

7:13 - 7:43 / km

Sunday

Mixed-Pace Long Run

7:28 - 7:58 / km

Week 6 26.3 km 7.5 km long run 4 runs
Monday

Rest

Tuesday

Intervals

5:15 - 5:39 / km

Wednesday

Rest

Thursday

Progression

6:00 - 6:30 / km

Friday

Rest

Saturday

Easy 5km

7:13 - 7:43 / km

Sunday

Progression

7:28 - 7:58 / km

Start the 35 minute 5k training plan

What does this pace feel like?

Running 7:00 per kilometre is a gentle, sustainable jog — for many newer runners the real challenge is not the pace but covering the full 5K without stopping to walk. You should be able to speak in short sentences throughout. For anyone building up from a couch-to-5K programme, 35 minutes is the natural first time goal.

Adjust your target.

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Get Your Free 5K Training Plan

Dangelo builds you a personalized 8-week plan for your exact target time of 35 minute. Every session synced to your watch.

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Related.

Aiming faster?

Sub 30 Minute 5K Pace Guide

Training plans

5K Running Plans
Back to Pace Calculator

FAQs.

Is 35 minutes a good 5K time?

For a newer runner, absolutely. A 35-minute 5K means sustaining 7:00/km (11:16/mi) for the full distance, and for most people it marks the transition from run-walking to running the whole way.

Can I take walk breaks and still finish in 35 minutes?

Yes. Short, planned walk breaks of 30–60 seconds cost less time than you'd think, and many runners break 35 minutes using a structured run-walk pattern before they can run 5K continuously.

How do I go from 35 minutes to 30 minutes?

Keep the same three-run week but make one session faster: intervals at 6:00/km with walking recoveries. Most runners can bridge the gap in a further 6–12 weeks of consistent training.