Pace chart: 5K
Required pace and speed for typical 5K finish times:
Running Calculator › 5K Pace Calculator
5K Pace Calculator
Enter your goal time for the 5K (3.1 miles). The calculator shows the pace you need, your speed and every split – with a negative split if you like.
8:03/mi
7.5km/hmph
2:00per 400 m
12:30Halfway
Splits: 5K
Even pace of 8:03 /mi.
| Distance | Elapsed | Pace |
|---|---|---|
| Mile 1 | 8:03 | 8:03 |
| Mile 2 | 16:06 | 8:03 |
| Mile 3 | 24:08 | 8:03 |
| 5K (finish) | 25:00 | 8:03 |
More options – positive split, clock times for spectators, pace band: Split calculator
| Finish time | Pace /km | km/h | Halfway |
|---|---|---|---|
| 15:00 | 3:00 | 20.0 | 7:30 |
| 16:00 | 3:12 | 18.8 | 8:00 |
| 17:00 | 3:24 | 17.6 | 8:30 |
| 18:00 | 3:36 | 16.7 | 9:00 |
| 19:00 | 3:48 | 15.8 | 9:30 |
| 20:00 | 4:00 | 15.0 | 10:00 |
| 21:00 | 4:12 | 14.3 | 10:30 |
| 22:00 | 4:24 | 13.6 | 11:00 |
| 23:00 | 4:36 | 13.0 | 11:30 |
| 24:00 | 4:48 | 12.5 | 12:00 |
| 25:00 | 5:00 | 12.0 | 12:30 |
| 26:00 | 5:12 | 11.5 | 13:00 |
| 27:00 | 5:24 | 11.1 | 13:30 |
| 28:00 | 5:36 | 10.7 | 14:00 |
| 29:00 | 5:48 | 10.3 | 14:30 |
| 30:00 | 6:00 | 10.0 | 15:00 |
| 31:00 | 6:12 | 9.7 | 15:30 |
| 32:00 | 6:24 | 9.4 | 16:00 |
| 33:00 | 6:36 | 9.1 | 16:30 |
| 34:00 | 6:48 | 8.8 | 17:00 |
| 35:00 | 7:00 | 8.6 | 17:30 |
| 36:00 | 7:12 | 8.3 | 18:00 |
| 37:00 | 7:24 | 8.1 | 18:30 |
| 38:00 | 7:36 | 7.9 | 19:00 |
| 39:00 | 7:48 | 7.7 | 19:30 |
| 40:00 | 8:00 | 7.5 | 20:00 |
| Finish time | Pace /mi | mph | Halfway |
|---|---|---|---|
| 15:00 | 4:50 | 12.4 | 7:30 |
| 16:00 | 5:09 | 11.7 | 8:00 |
| 17:00 | 5:28 | 11.0 | 8:30 |
| 18:00 | 5:48 | 10.4 | 9:00 |
| 19:00 | 6:07 | 9.8 | 9:30 |
| 20:00 | 6:26 | 9.3 | 10:00 |
| 21:00 | 6:46 | 8.9 | 10:30 |
| 22:00 | 7:05 | 8.5 | 11:00 |
| 23:00 | 7:24 | 8.1 | 11:30 |
| 24:00 | 7:43 | 7.8 | 12:00 |
| 25:00 | 8:03 | 7.5 | 12:30 |
| 26:00 | 8:22 | 7.2 | 13:00 |
| 27:00 | 8:41 | 6.9 | 13:30 |
| 28:00 | 9:01 | 6.7 | 14:00 |
| 29:00 | 9:20 | 6.4 | 14:30 |
| 30:00 | 9:39 | 6.2 | 15:00 |
| 31:00 | 9:59 | 6.0 | 15:30 |
| 32:00 | 10:18 | 5.8 | 16:00 |
| 33:00 | 10:37 | 5.6 | 16:30 |
| 34:00 | 10:57 | 5.5 | 17:00 |
| 35:00 | 11:16 | 5.3 | 17:30 |
| 36:00 | 11:35 | 5.2 | 18:00 |
| 37:00 | 11:55 | 5.0 | 18:30 |
| 38:00 | 12:14 | 4.9 | 19:00 |
| 39:00 | 12:33 | 4.8 | 19:30 |
| 40:00 | 12:52 | 4.7 | 20:00 |
Typical goals
- Sub 30:00: faster than 6:00 min/km (10.0 km/h)faster than 9:39 min/mi (6.2 mph)
- Sub 25:00: faster than 5:00 min/km (12.0 km/h)faster than 8:02 min/mi (7.5 mph)
- Sub 20:00: faster than 4:00 min/km (15.0 km/h)faster than 6:26 min/mi (9.3 mph)
How to pace a 5K
A 5K is short enough that almost the whole race is run close to your limit. The most common mistake is a first mile that's too fast: in the crowd at the start the pace feels easy, and you pay for it from halfway on.
- Run the first mile at your goal pace – not faster.
- The middle mile is mental: hold the pace even when it starts to hurt.
- Only empty the tank over the final half mile.
Your 5K time is also a great fitness test: the race predictor shows what it means for a 10K or half marathon, and the training pace calculator gives you the right paces for workouts.
More calculators
10KPace and splits for the 10KRace PredictorPredict finish times for other distancesTraining PacesEasy, threshold & interval pacesPace CalculatorWork out pace, time or distance
FAQ
What pace do I need for a sub-25 5K?
Faster than 8:02 per mile – an even 8:02 per mile brings you in at 24:58.
What pace is a 30-minute 5K?
A 30:00 5K is 9:39 per mile, about 6.2 mph – a classic first goal for new runners.
How fast do I need to run for a sub-20 5K?
Faster than 6:26 per mile – about 9.3 mph, or 1:36 per 400 m lap.