Sub 24 Minute 5K Pace Guide
Breaking 24 minutes means averaging 4:48/km (7:43/mile). For a lot of runners this is the satisfying next rung after sub-25 — close enough to feel reachable, far enough that you have to pace it properly. The difference comes down to holding 4:48 through the quiet middle of the race instead of drifting back to a comfortable jog.
Your goal
Average pace to hit it
Hold this pace from the gun and you cross the line right on 24:00.
The 24:00 target
Finish time
24:00
Average pace
4:48 /km
Checkpoints · 24:00 goal
| Distance | Block pace | Cumulative |
|---|---|---|
| 1 km | 4:48 | 4:48 |
| 2 km | 4:48 | 9:36 |
| 3 km | 4:48 | 14:24 |
| 4 km | 4:48 | 19:12 |
| Finish · 5 km | 4:48 | 24:00 |
How to pace it.
Even pace
Think of sub 24 as a controlled effort, not a flat-out race. Lock onto 4:48/km in the first kilometre — slightly steadier than that is fine, it buys insurance — and then your only job for the next two kilometres is to not slow down. That sounds easy and is the exact place most runners lose the time. Use a landmark or a steadier runner to hold rhythm through 3 km. From 4 km you can start spending what you have left, and the final 800 m should feel like a real race to the line.
What blows it up.
Treating the first km as a time trial and being 15 seconds up, then paying it back with interest.
Drifting off pace in the second and third kilometres because nothing feels urgent yet.
Only glancing at the watch once you are already behind, when the fix is twice as expensive.
Lining up too far back at a busy parkrun and losing 10–15 seconds weaving in the first km.
Skipping a proper warm-up and spending the opening km just waking your legs up.
Adjust for the course
Same idea, different terrain.
Sub 24 is 4:48/km — a popular parkrun PB target and a clear sign of improving fitness.
A hilly course can add 20–40 seconds, so judge the time against the route, not just the calendar.
Cool weather makes the pace feel a full gear easier than a warm, humid morning.
Crowded starts cost time; line up a row or two further forward than feels comfortable.
Wind distorts your pace numbers, so run the exposed parts on effort and trust it evens out.
5K pace — FAQ
What pace do I need to run a sub 24 5K?
Average 4:48 per km or 7:43 per mile. Start a touch steadier and hold it.
Where do most people lose a sub 24 attempt?
In the middle two kilometres, where the start buzz has faded but the finish is still too far away to push.
Is sub 24 a good 5K time?
Yes — it is a solid recreational benchmark and a common PB goal for regular parkrunners.
Do I need gels for a sub 24 5K?
No. The race is under 24 minutes; fuel is about a normal day-before diet and a light breakfast, not the run itself.
Should I use a pacer or a landmark?
Either helps. Locking onto a steady runner or a fixed point through the middle km is the simplest way to stop the pace sagging.