25-minute 5K pace
A 25-minute 5K is 5:00 per km or 8:03 per mile, a treadmill speed of 7.46 mph (12 km/h). Every split, the arithmetic, and how to train for it.
Every split for 25:00
Cumulative clock time at each mile or kilometre marker on even pace, for 0:24:00, 0:25:00 and 0:26:00. Switch units with the toggle. Formula: goal seconds × distance covered ÷ race distance.
| Mile |
|---|
| 1 |
| 2 |
| 3 |
| 3.11 |
Cumulative clock time at each mile marker, at perfectly even pace over 5 km. Nobody runs even splits and nobody should try to; use these as the line you are measuring drift against, not as an instruction. The difference between the number here and the number on your watch is information — a minute up at 15 km is a race you are about to lose.
Your exact pace
The chart moves in fixed steps. Enter the 5K time you actually want.
- Per mile
- 8:03
- Per km
- 5:00
- Speed
- 7.46 mph
average pace
average pace
on a treadmill
Checkpoints at even pace
- 1 mi
- 8:03
- Half
- 12:30
- 2 mi
- 16:06
- 3 mi
- 24:08
The same goal as a 1% negative split
- First half
- 12:38
- Second half
- 12:23
8:08 /mi
7:58 /mi
Pace band: every mile, ready to print
Band
5K 25:00 · 1% negative split · per mile
- 18:08
- 216:11
- 324:09
- 3.125:00
Even-pace arithmetic: goal seconds × distance covered ÷ race distance. It assumes you can hold the pace, which is the part training decides.
A plan for a 25:00 5K
Your plan · free preview
10-week 5k plan
Intermediate · 4 runs a week
Starts next Monday
Level
Length
- Longest run
- 6.2mi
- Biggest week
- 14mi
- Whole plan
- 89mi
- Goal pace
- 8:03/mi
Goal pace is arithmetic: 25:00 ÷ 3.1 mi. It is not a training zone.
Train for this in Runsy
$12.99/mo after a 7-day free trial. iPhone only.
The app builds your own plan when you set it up; this preview is a guide.
Week by week · 10 weeks · in miles
| Week | Phase | Long run | Total |
|---|---|---|---|
| 1 | base | 3.1 | 6.8 |
| 2 | base | 3.7 | 8.1 |
| 3 | base | 4.3 | 8.7 |
| 4 | cutback | 3.1 | 6.8 |
| 5 | build | 5 | 11 |
| 6 | peak | 5.6 | 12 |
| 7 | peak | 6.2 | 14 |
| 8 | taper | 4.3 | 8.7 |
| 9 | taper | 2.5 | 5.6 |
| 10 | race | 3.1 | 6.8 |
The pace, and the arithmetic
A 25-minute 5K is 8:03 per mile, or 5:00 per kilometre, held for 3.1 miles (5 km). On even pace you pass 1 mile at 8:03 and 3 km at 15:00. To finish under 25:00, run 8:02 per mile, which finishes in 24:58.
How the numbers are worked out
- 25:00 is 1,500 seconds.
- Per mile: 1,500 ÷ 3.1069 miles = 482.8 s = 8:03.
- Per kilometre: 1,500 ÷ 5 km = 300.0 s = 5:00.
- At 1 mile: 1,500 × 1 ÷ 3.1069 = 482.8 s = 8:03.
- At 3 km: 1,500 × 3 ÷ 5 = 900.0 s = 15:00.
- At 2 miles: 1,500 × 2 ÷ 3.1069 = 965.6 s = 16:06.
- Speed: 3.1069 miles ÷ 0.416667 h = 7.46 mph (12.00 km/h).
Every split on this page uses one formula: goal seconds × distance covered ÷ race distance, rounded to the nearest second. A mile is 1.609344 km, so the 5K is 3.1069 miles. The 5K pace chart applies the same formula to every realistic finish time, and how far is a 5K explains the rounding.
| Finish | /mi | /km |
|---|---|---|
| 23:00 | 7:24 | 4:36 |
| 24:00 | 7:43 | 4:48 |
| 25:00 | 8:03 | 5:00 |
| 26:00 | 8:22 | 5:12 |
| 27:00 | 8:41 | 5:24 |
Checkpoints are even-pace clock times for the 5K (5 km / 3.11 mi), on mile markers or kilometre markers to match the toggle. Underlined times open that goal's page, with every split.
Where 25:00 sits in the field
RunRepeat's finish-time percentiles (35M results across 28,000+ races, as printed on our average 5K time page) place 25:00 between the fastest 1% (18:40) and the fastest 10% (25:20) of all finishers. For men it sits between the fastest 10% (23:26) and the fastest 20% (26:04); for women, between the fastest 1% (21:39) and the fastest 10% (28:24).
Read the other way: 25:00 beats more than 90% of all 5K finishers in that data. The fastest-10% line is 25:20, so sub-25 clears it by 20 seconds.
The next common goal, sub-20 5K pace, is 6:26 per mile.
How to train for a sub-25 5K
Check the goal before you train for it. Riegel's formula, T2 = T1 × (D2 ÷ D1)^1.06 (Riegel, American Scientist 69(3), 1981), says 25:00 for the 5K is worth:
- 10K: 1,500 × (10 ÷ 5)^1.06 = 3,127 s = 52:07.
- Marathon: 1,500 × (42.195 ÷ 5)^1.06 = 14,387 s = 3:59:47.
Our VDOT calculator puts a 25:00 5K at VDOT 38.3. The marathon figure assumes marathon training on top of 5K fitness, so read it as a best case. Run your own recent result through the race time predictor, and use the VDOT calculator to turn it into training paces.
Then pick a plan. The intermediate level fits a sub-25 attempt: it assumes a 5K behind you and a target time in mind. The free 8-week intermediate 5K plan is 4 runs a week, peaking at 18 km with an 8 km long run, with cutback weeks and a taper. If you cannot yet run 5K without stopping, start with the beginner 8-week plan. Training indoors? The treadmill pace chart converts 5:00 per km to belt speed.
Stop calculating. Start training.
Runsy sets your paces from your real runs, then keeps them current.
Runsy is on iPhone
Point your iPhone camera at the code to open it in the App Store.
Runsy is iPhone-only for now.
The plans, pace charts and calculators on this site are free on any phone, with no account.
$12.99/mo after a 7-day free trialiPhone only
$12.99/mo after a 7-day free trialiPhone only
Fair questions
What pace is a 25-minute 5K?
5:00 per kilometre, or 8:03 per mile: 1,500 seconds ÷ 5 km = 300 s, and ÷ 3.1069 miles = 482.8 s. You pass 1 mile at 8:03 and 3 km at 15:00.
What treadmill speed is a 25-minute 5K?
12.0 km/h, or 7.46 mph (3.1069 miles in 25 minutes). Most consoles step in 0.1 mph, so set 7.5 mph, which finishes 5 km in 24:51.
Is a 25-minute 5K good?
Yes, by the published numbers. RunRepeat's finish-time percentiles put the fastest 10% of 5K finishers at 25:20 or better, so 25:00 is inside the fastest 10%. For women the fastest-10% mark is 28:24; for men it is 23:26.
What marathon time does a 25-minute 5K predict?
About 3:59:47 by Riegel's formula (1,500 × (42.195 ÷ 5)^1.06), if you do the marathon training. Without long runs, treat it as a best case rather than a forecast.