18-Minute 5K Pace
To finish a 18 minute 5K in 18:00, you need to average 3:36 per kilometer — that's 5:47 per mile, or 16.7 km/h (10.4 mph) held for the full 5 km.
Sub-20 is the classic "fast" 5K benchmark — top few percent at most parkruns.
Split times for a 18 minute 5K
Where you need to be at each checkpoint, assuming perfectly even pacing — the strategy that works best for most runners at this distance.
| Checkpoint | Elapsed time |
|---|---|
| 1 km | 3:36 |
| 2 km | 7:12 |
| 3 km | 10:48 |
| 4 km | 14:24 |
| Finish | 18:00 |
Want kilometer-by-kilometer splits, negative splits, or mile splits? Build a custom plan with the Split Time Generator.
Is 18:00 realistic for you?
Race times scale predictably across distances (we use the Riegel formula). If your recent results are close to these equivalents, a 18 minute 5K is within reach:
| Distance | Equivalent time | Pace |
|---|---|---|
| Marathon | 2:52:38 | 4:05 /km |
| Half Marathon | 1:22:48 | 3:55 /km |
| 10K | 37:32 | 3:45 /km |
These assume similar training for each distance — check your own numbers with the Pace Calculator.
Training paces for this goal
Rules of thumb derived from your goal — most of your training should be much slower than race pace:
Make it stick on race day
🖨 Print the free pace band for this exact goal →
Practice your rhythm with the Cadence Trainer, and read our guide on pacing strategies from 5K to marathon.