Recreational Road 5K • Verified Endurance Pacing Table
5K (5.0 km / 3.11 mi) in 28 Minutes: Exact Pace per Km, Mile & Split Table
Interactive pacing model for running a 28-minute 5K (5.0 km / 3.11 mi). Adjust target minutes below to recalculate real-time kilometer, mile, and 400m track splits.
Required Pace (Per Km & Per Mile)
5:36 /km • 9:01 /mi
Treadmill Speed & 400m Lap
10.71 km/h (6.66 mph) • 134s / 400m
1st Half vs 2nd Half Pace
5:39 → 5:33 /km
Need custom distances? Open the master Running Pace Calculator →
Official Checkpoint Split Table — 5K (5.0 km / 3.11 mi) in 28 Minutes
| Checkpoint Distance | Cumulative Elapsed Time | Pace per Kilometer | Pace per Mile |
|---|---|---|---|
| 1 km | 5:36 | 5:36 /km | 9:01 /mi |
| 2 km | 11:12 | 5:36 /km | 9:01 /mi |
| 3 km | 16:48 | 5:36 /km | 9:01 /mi |
| 4 km | 22:24 | 5:36 /km | 9:01 /mi |
| 5 km | 28:00 | 5:36 /km | 9:01 /mi |
Frequently Asked Questions — 5K (5.0 km / 3.11 mi) in 28 Min
What pace per km and per mile is needed for a 28-minute 5K (5.0 km / 3.11 mi)?
To finish a 5K (5.0 km / 3.11 mi) in 28 minutes, you must maintain an average pace of 5:36 per kilometer (9:01 per mile), which equals an average running speed of 10.71 km/h (6.66 mph) and 134 seconds per 400m track lap.
Should I run an even split or a negative split for a 28-minute 5K (5.0 km / 3.11 mi)?
Exercise physiology studies show a 1% to 2% negative split (running the first half ~2–3 seconds per km slower than 5:36/km and accelerating in the final third) minimizes early lactate accumulation and glycogen depletion.