28:00 5K pace
To finish a 5K in 28:00 you need to average 9:01 per mile — 5:36 per kilometre.
- Per mile
- 9:01
- Per km
- 5:36
- Treadmill mph
- 6.7
- km/h
- 10.7
- Halfway (even)
- 14:00
- Per 400 m lap
- 2:14
28:00 splits
Even pace, elapsed time at each marker. Need a negative split or a printable wristband? Use the split calculator.
| Mile | Elapsed |
|---|---|
| 1 | 9:01 |
| 2 | 18:01 |
| 3 | 27:02 |
| Finish | 28:00 |
Training paces for a 28:00 5K
From the Daniels VDOT model at VDOT 33.5 — the fitness a 28:00 5K implies.
| Run type | Pace |
|---|---|
| Easy & long runs | 11:19–12:25/mi · 7:02–7:43/km |
| Marathon pace (VDOT) | 10:08/mi · 6:17/km |
| Threshold / tempo | 9:27/mi · 5:52/km |
| Intervals (3–5 min) | 8:42/mi · 5:25/km |
| Repetitions (200–400 m) | 8:12/mi · 5:06/km |
- Equivalent Mile
- 8:20
- Equivalent 10K
- 58:11
- Equivalent Half marathon
- 2:08:57
- Equivalent Marathon
- 4:25:28
Equivalents assume equal training for each distance. Personalise with the VDOT calculator or race time predictor.
Racing to 28:00
Even pacing is the most economical way to hit a time goal. Plan the first kilometre a few seconds slower than 5:36/km while the field spreads out, then settle. A small negative split — through halfway in 14:08, home in 13:52 — leaves room to finish strong.
GPS watches usually read slightly long on road courses, so trust the official markers and the elapsed times above rather than the watch’s average pace.
Questions runners ask
What pace do I need for a 28:00 5K?
9:01 per mile or 5:36 per kilometre, held evenly for 3.11 miles (5 km). That is 6.66 mph or 10.71 km/h.
What treadmill speed is 28:00 5K pace?
6.7 mph or 10.7 km/h. Many runners add a 1% incline to mimic outdoor effort, following Jones and Doust (1996).
What should my halfway split be for a 28:00 5K?
14:00 for perfectly even pacing. A gentle 2% negative split puts you through halfway in 14:08 and asks for 13:52 on the way home.
What other race times are equivalent to a 28:00 5K?
Using Jack Daniels’ VDOT model (VDOT 33.5): Mile 8:20, 10K 58:11, Half marathon 2:08:57, Marathon 4:25:28.
How should I train for a 28:00 5K?
Daniels-style training paces for this goal: easy 11:19–12:25 per mile, threshold 9:27 per mile, interval 8:42 per mile. Most weekly running should be easy, with one or two quality sessions.