Targeting 25 min means holding 5:00 /km for 5 km. Here's what this goal takes — the pace and splits, the level to start from, your training paces — and three workouts to get there.
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At an even pace.
| Distance | Time |
|---|---|
| 1 km | 5:00 |
| 2 km | 10:00 |
| 3 km | 15:00 |
| 4 km | 20:00 |
| 5 km | 25:00 |
Your level
To target 25 min, your current times at other distances should be close to these (Riegel's formula). Slower, and the goal is ambitious; faster, and it's within reach — as long as you train for the distance.
| Race | Time | Pace |
|---|---|---|
| 10 km | 52:07 | 5:13 /km |
| Half marathon | 1h55 | 5:27 /km |
| Marathon | 3:59:47 | 5:41 /km |
Your paces
Calculated for this goal: your threshold pace, then your five zones — the ones your training plan would use, easy endurance in Z2, threshold in Z4.
Key workouts
Their format is just an example; their paces are those of your goal. Your training plan slots them into your week and adjusts them to what you actually run.
Goal 25 min · example
Easy run in endurance zone
The foundation: easy volume that builds fitness without wearing you down.
Slow, really slow. You'll go fast on Tuesday.
Goal 25 min · example
Threshold, 3 × 8 min
Holding a hard effort for longer: your 5K depends on it.
Goal 25 min · example
5K pace, 6 × 800 m
Run fast, but at your target pace — no faster.
Questions
Watch or no watch, a mobile number is enough.