If you are planning to run a specific 5km time on the treadmill and want to know what speed to need to program your treadmill. The speed you need to select on your treadmill will vary depending on the time you want. If you want to run 5km in 30 minutes the speed you pick will need to change if you want to run 5km in 25 minutes for instance.
Table of Contents
Treadmill Speed to Run 5km (All Times)
The table below shows you what speed you need to program into your treadmill depending on what time you want to achieve running a 5km. Treadmills are great for running 5km in specific times because once you set the speed you just need to run until you hit 5km.
For a fast 5km time its best to run on your treadmill at 0% incline but if you want to mimic outdoor running then elect 1% incline on the treadmill.
| 5km Run Time (minutes) | Treadmill Speed (miles per hour) | Treadmill Speed (kilometres per hour) |
| 30 minutes | 6.2 mph | 10 kph |
| 29 minutes | 6.4 mph | 10.3 kph |
| 28 minutes | 6.6 mph | 10.7 kph |
| 27 minutes | 6.9 mph | 11.1 kph |
| 26 minutes | 7.1 mph | 11.5 kph |
| 25 minutes | 7.4 mph | 12 kph |
| 24 minutes | 7.7 mph | 12.5 kph |
| 23 minutes | 8.1 mph | 13 kph |
| 22 minutes | 8.4 mph | 13.6 kph |
| 21 minutes | 8.8 mph | 14.2 kph |
| 20 minutes | 9.3 mph | 15 kph |
| 19 minutes | 9.8 mph | 15.7 kph |
| 18 minutes | 10.3 mph | 16.6 kph |
| 17 minutes | 10.9 mph | 17.6 kph |
| 16 minutes | 11.6 mph | 18.7 kph |
| 15 minutes | 12.4 mph | 20 kph |
| 14 minutes | 13.3 mph | 21.4 kph |
Treadmill Speed for 5km in 35 Minutes
To achieve a 30 minute 5km time on a treadmill you need to program your treadmill speed to 8.5kph (5.3mph) and run non stop until you reach 5km. For a fast 5km running time select 0% incline on your treadmill.
Treadmill Speed for 5km in 30 Minutes
To achieve a 30 minute 5km time on a treadmill you need to program your treadmill speed to 10kph (6.2mph) and run non stop until you reach 5km. For a fast 5km running time select 0% incline on your treadmill.
Treadmill Speed for 5km in 25 Minutes
To achieve a 25 minute 5km time on a treadmill you need to program your treadmill speed to 12kph (7.4mph) and run non stop until you reach 5km. For a fast 5km running time select 0% incline on your treadmill.
Treadmill Speed for 5km in 20 Minutes
To achieve a 30 minute 5km time on a treadmill you need to program your treadmill speed to 15kph (9.3mph) and run non stop until you reach 5km. For a fast 5km running time select 0% incline on your treadmill.
What’s the Average Time to Run 5km For Males
On average it takes a novice male 30:33 to run 5km. For an advanced runner a 5km would take around 22 minutes. The world recorded 5km for a male is 12:35.
| Age | Average Time to Run 5km |
| 18-20 | 30:24 |
| 20-25 | 29:24 |
| 25-30 | 29:12 |
| 30-35 | 29:01 |
| 35-40 | 29:02 |
| 40-45 | 30:27 |
| 45-50 | 31:36 |
| 50-55 | 32:51 |
| 55-60 | 34:13 |
What’s the Average Time to Run 5km For Females
On average it takes a novice female 34:38 to run 5km. For an advanced runner a 5km would take around 26 minutes. The world recorded 5km for a female is 14:06.
| Age | Average Time to Run 5km |
| 18-20 | 34:27 |
| 20-25 | 33:07 |
| 25-30 | 32:54 |
| 30-35 | 32:49 |
| 35-40 | 33:30 |
| 40-45 | 33:41 |
| 45-50 | 34:37 |
| 50-55 | 36:41 |
| 55-60 | 38:48 |
What is a Good 5km Run Time For a Beginner?
A good 5km run time for a beginner is between 25-30 minutes for a male and 28-33 minutes for a female. However, this will depend on their age, current bodyweight and fitness levels. Anything under 30 minutes is consider a good level of fitness for most genders and age groups.
However, the most important part is your are running within your ability level. If you haven’t been running for a while then a 40 minute 5km is a good time. You don’t want to run fast and injure yourself. Many people will try the run/walk method to complete a 5km for their first few times. Don’t worry about the time.
Once you can run non-stop and your fitness levels improve aim for a 5km under 35 minutes. From there set your goal and work towards it. You shouldn’t run a fast 5km everyday. In fact most people only run a personal best 5km every 12 weeks or less. Use the time between PBs to improve your running endurance, speed and technique.
Treadmill Speed to Run 5km Summary
Regardless of the 5km time you desire from a 30 minute 5km to a 25 minute 5km the speed on your treadmill will need to change. The fast time you want the higher the speed needs to be on the treadmill. You should avoid running a 5km everyday and instead download a 5km training plan which is designed to peak after 12-18 weeks of running.
