Sub-28 5K Training Paces
These training paces are derived from a 5k goal of 28:00.
Goal snapshot
Goal time
28:00
Race pace
5:36/km
Mile pace
9:01/mi
VDOT
33.5
Training pace bands
| Zone | Range | Use it for |
|---|---|---|
| Easy / Long Run | 6:44-8:01 /km | Build aerobic volume with relaxed running, long runs, and light shakeout days. |
| Marathon Pace | 6:05-6:40 /km | Use marathon pace for steady long-run segments and race-specific endurance work. |
| Tempo / Threshold | 5:52-6:09 /km | Use tempo pace for threshold blocks that improve sustainable speed. |
| Interval | 5:18-5:31 /km | Use interval pace for shorter repeats that lift VO2 max and leg speed. |
| Recovery | 8:01-9:05 /km | Use recovery pace on the days after hard sessions to absorb the work. |
One-week structure
- Mon: easy run and drills
- Tue: interval session at goal pace
- Thu: tempo support run
- Sat: long easy run
FAQ
One interval session and one lighter tempo or progression workout is enough for most runners.
No. Keep some repeats slightly under control so you can finish strong instead of overreaching early.
Refresh them after a race result changes your VDOT by a meaningful amount or your training feels stale.