Race Shape › Calculators › Running pace calculator › Sub-25 5k pace
Goal paceSub-25 5k pace
To run a sub-25 5k you need to average 5:00 per kilometre — 8:03 per mile, 12.0 km/h — and hold it from the first kilometre to the last. Sub-25 is the parkrun goal more people chase than any other. It rewards consistency over heroics: easy volume plus one faster session a week gets most runners there.
Even-pace splits
| Distance | Clock |
|---|---|
| 1 km | 5:00 |
| 2 km | 10:00 |
| 3 km | 14:59 |
| 4 km | 19:59 |
| 5 km | 24:59 |
The fitness behind a sub-25 5k
A sub-25 5k is a VDOT of about 38.3. The same fitness, trained for each distance, runs:
| 10 km | 51:53 (5:11/km) |
|---|---|
| Half marathon | 1:55:03 (5:27/km) |
| Marathon | 3:57:55 (5:38/km) |
So a 10 km in about 51:53 is the clearest sign you are ready. If your recent 10 km is well slower than that, the goal is still on — it needs a block, not a hopeful race day.
Training paces for it
| Easy | 6:19–7:14/km at the coast · 6:51/km or slower in Johannesburg |
|---|---|
| Threshold | 5:22/km · 5:49/km in Johannesburg |
| Intervals | 4:51/km · 5:16/km in Johannesburg |
At altitude
The same fitness is slower high up. Raced at about 1 680 m, a sub-25 5k effort comes out near 26:58; to break 25:00 up there you need fitness worth about 23:11 at the coast. Gauteng runners chasing this time are best off choosing a coastal race.
The sub-25 5k training plan lays out the weeks; a plan built from your own recent time says plainly whether the goal is on.
Build my sub-25 5k plan — free to buildSee your whole block before you pay.
Common questions
What pace is a sub-25 5k?
5:00 per kilometre, or 8:03 per mile.
What 10 km time shows I can run a sub-25 5k?
About 51:53 — the same fitness, trained for that distance.
How fast should easy runs be when training for a sub-25 5k?
No faster than 6:19/km at sea level, or 6:51/km in Johannesburg. Slower is fine.
Can I run a sub-25 5k in Johannesburg?
It is harder: at around 1 680 m the same effort is about 8% slower, so you need fitness worth about 23:11 at the coast.
How long does it take to train for a sub-25 5k?
It depends on the gap. Improving about 0.4% a week is a reasonable rate for a trained runner, so a 5% gap is roughly 12–13 weeks. The plan page works it out.