01 · Target Pace Guide

5 kilometers · Sub 25 min

24:59

Your scientific pace map for completing a 5 kilometers under 25 min.

02 · Training Approach

How to reach this goal

Reaching sub 25 min is not about more effort, but more precision. The training prescription derived from your Runlevel puts every session at the right intensity zone.

Running 5K under 25 minutes marks the transition from entry-level to intermediate. Training often emphasizes I (VO2 max) intervals and T (threshold) runs to develop cardiovascular capacity and speed. Some coaches recommend shorter 400-800 m intervals paired with easy recovery runs, progressively raising the intensity. Precise paces for each intensity are shown in the table below.

03 · Pace Zones

Six intensity training paces

Suggested pace (per km) and speed (km/hr) for the six intensities E / M / T / A / I / R at Runlevel 39.78.

01 E

Easy run Easy

5:57 ~ 6:41min/km

9.0 ~ 10.1 km/hr

02 M

Marathon pace Marathon

5:32 ~ 5:57min/km

10.1 ~ 10.9 km/hr

03 T

Lactate threshold Threshold

5:09 ~ 5:32min/km

10.9 ~ 11.7 km/hr

04 A

Anaerobic endurance Anaerobic

4:46 ~ 5:09min/km

11.7 ~ 12.6 km/hr

05 I

VO2 max VO2 Max

4:25 ~ 4:46min/km

12.6 ~ 13.6 km/hr

06 R

Speed repetition Repetition

4:25 and belowmin/km

13.6 + km/hr

04 · Equivalent Race Times

Best times at equivalent Runlevel

At Runlevel 39.78, theoretically you can run these times at other distances — useful for spotting your weaknesses and training bias.

Full Marathon 42.195 km