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5K5K Pace Chart: Pace per KM, Mile & 400m Splits
A complete 5K pace chart from 15:00 to 60:00 with pace per kilometre, pace per mile, 400m splits, common 5K goals and evidence-based pacing guidance.
The journal
Running
Training, pacing, races, equipment and practical guidance for runners of every level.
25 articles
10K
Running Training Plans: Choose the Right Plan for 5K to Marathon
Compare running training plans from Couch to 5K through marathon, choose the right length and frequency, and build a schedule...
10K
Running Pace Guide: Training Paces, Race Pace & Finish Times
Calculate running pace, speed and finish times, choose realistic training and race paces, and plan 5K, 10K, half-marathon and marathon...
Endurance
Running Economy Explained: How to Run Faster at the Same Effort
Learn what running economy is, why it matters for race performance, how it is measured, and how training, strength, biomechanics...
Aerobic Fitness
VO2 Max by Age: What Is a Good VO2 Max?
Use this VO2 max by age guide to compare directly measured reference values for men and women, understand Garmin and...
Lactate Threshold
Lactate Threshold Running: How to Test It and Train It
Learn what lactate threshold means for runners, how to estimate threshold pace and heart rate, and how to use tempo...
Beginner
How to Increase Running Distance Safely Without Getting Injured
Increase weekly running distance with practical progression models, recovery weeks, long-run guidance and clear warning signs that reduce avoidable overload.
Heart Rate
Easy Run Pace Explained: How Slow Should You Really Run?
Learn how easy running should feel, how to use pace, heart rate and the talk test, and how to adjust...
Beginner
How Often Should You Run? The Right Weekly Schedule for Every Goal
Find the right weekly running frequency for beginners, 5K runners, marathoners and triathletes, with sample schedules and a safe method...
Beginner
How to Start Running: A Beginner’s Guide That Actually Works
Start running with a realistic eight-week progression, easy pacing, run-walk sessions, strength work and practical guidance for building a lasting...
Beginner
Running Cadence Explained: What Is a Good Steps per Minute?
Learn what running cadence means, why 180 steps per minute is not universal, how to measure your baseline and how...
Beginner
10-Week 10K Training Plan for Beginners
A 10-week beginner 10K plan with three core runs, optional recovery mileage, progressive long runs, tempo work and race-week pacing...