5K pace chart

Every 5K from 13:00 to 45:00 in 30-second steps, with pace per kilometre and mile, track lap times and the clock at each checkpoint.

Goal 5k timeType any finish time — the matching row is highlighted below.

Per mile: 8:03
Per km: 5:00
mph: 7.46
km/h: 12.00

Goal pace8:03per mile5K in 25:00

Every mile split for this goal

Mile	Elapsed
1	8:03
2	16:06
3	24:08
5K	25:00

5K pace chart

Even pace. Split columns show elapsed time at each marker.
Finish	Per mile	Per km	400 m	1K	1 mi	2 mi	4K
13:00	4:11	2:36	1:02	2:36	4:11	8:22	10:24
13:30	4:21	2:42	1:05	2:42	4:21	8:41	10:48
14:00	4:30	2:48	1:07	2:48	4:30	9:01	11:12
14:30	4:40	2:54	1:10	2:54	4:40	9:20	11:36
15:00	4:50	3:00	1:12	3:00	4:50	9:39	12:00
15:30	4:59	3:06	1:14	3:06	4:59	9:59	12:24
16:00	5:09	3:12	1:17	3:12	5:09	10:18	12:48
16:30	5:19	3:18	1:19	3:18	5:19	10:37	13:12
17:00	5:28	3:24	1:22	3:24	5:28	10:57	13:36
17:30	5:38	3:30	1:24	3:30	5:38	11:16	14:00
18:00	5:48	3:36	1:26	3:36	5:48	11:35	14:24
18:30	5:57	3:42	1:29	3:42	5:57	11:55	14:48
19:00	6:07	3:48	1:31	3:48	6:07	12:14	15:12
19:30	6:17	3:54	1:34	3:54	6:17	12:33	15:36
20:00	6:26	4:00	1:36	4:00	6:26	12:52	16:00
20:30	6:36	4:06	1:38	4:06	6:36	13:12	16:24
21:00	6:46	4:12	1:41	4:12	6:46	13:31	16:48
21:30	6:55	4:18	1:43	4:18	6:55	13:50	17:12
22:00	7:05	4:24	1:46	4:24	7:05	14:10	17:36
22:30	7:15	4:30	1:48	4:30	7:15	14:29	18:00
23:00	7:24	4:36	1:50	4:36	7:24	14:48	18:24
23:30	7:34	4:42	1:53	4:42	7:34	15:08	18:48
24:00	7:43	4:48	1:55	4:48	7:43	15:27	19:12
24:30	7:53	4:54	1:58	4:54	7:53	15:46	19:36
25:00	8:03	5:00	2:00	5:00	8:03	16:06	20:00
25:30	8:12	5:06	2:02	5:06	8:12	16:25	20:24
26:00	8:22	5:12	2:05	5:12	8:22	16:44	20:48
26:30	8:32	5:18	2:07	5:18	8:32	17:04	21:12
27:00	8:41	5:24	2:10	5:24	8:41	17:23	21:36
27:30	8:51	5:30	2:12	5:30	8:51	17:42	22:00
28:00	9:01	5:36	2:14	5:36	9:01	18:01	22:24
28:30	9:10	5:42	2:17	5:42	9:10	18:21	22:48
29:00	9:20	5:48	2:19	5:48	9:20	18:40	23:12
29:30	9:30	5:54	2:22	5:54	9:30	18:59	23:36
30:00	9:39	6:00	2:24	6:00	9:39	19:19	24:00
30:30	9:49	6:06	2:26	6:06	9:49	19:38	24:24
31:00	9:59	6:12	2:29	6:12	9:59	19:57	24:48
31:30	10:08	6:18	2:31	6:18	10:08	20:17	25:12
32:00	10:18	6:24	2:34	6:24	10:18	20:36	25:36
32:30	10:28	6:30	2:36	6:30	10:28	20:55	26:00
33:00	10:37	6:36	2:38	6:36	10:37	21:15	26:24
33:30	10:47	6:42	2:41	6:42	10:47	21:34	26:48
34:00	10:57	6:48	2:43	6:48	10:57	21:53	27:12
34:30	11:06	6:54	2:46	6:54	11:06	22:13	27:36
35:00	11:16	7:00	2:48	7:00	11:16	22:32	28:00
35:30	11:26	7:06	2:50	7:06	11:26	22:51	28:24
36:00	11:35	7:12	2:53	7:12	11:35	23:10	28:48
36:30	11:45	7:18	2:55	7:18	11:45	23:30	29:12
37:00	11:55	7:24	2:58	7:24	11:55	23:49	29:36
37:30	12:04	7:30	3:00	7:30	12:04	24:08	30:00
38:00	12:14	7:36	3:02	7:36	12:14	24:28	30:24
38:30	12:24	7:42	3:05	7:42	12:24	24:47	30:48
39:00	12:33	7:48	3:07	7:48	12:33	25:06	31:12
39:30	12:43	7:54	3:10	7:54	12:43	25:26	31:36
40:00	12:52	8:00	3:12	8:00	12:52	25:45	32:00
40:30	13:02	8:06	3:14	8:06	13:02	26:04	32:24
41:00	13:12	8:12	3:17	8:12	13:12	26:24	32:48
41:30	13:21	8:18	3:19	8:18	13:21	26:43	33:12
42:00	13:31	8:24	3:22	8:24	13:31	27:02	33:36
42:30	13:41	8:30	3:24	8:30	13:41	27:22	34:00
43:00	13:50	8:36	3:26	8:36	13:50	27:41	34:24
43:30	14:00	8:42	3:29	8:42	14:00	28:00	34:48
44:00	14:10	8:48	3:31	8:48	14:10	28:19	35:12
44:30	14:19	8:54	3:34	8:54	14:19	28:39	35:36
45:00	14:29	9:00	3:36	9:00	14:29	28:58	36:00

Using the 5K chart for training and parkrun

The 400 m column doubles as your track lap time for goal-pace repeats: to practise a 22:30 5K, run 400 m reps in 1:48. The 5K is also the most common benchmark for fitness — put your result into the VO2 max calculator to see what it says about your aerobic capacity.

If you are building up from walking, the pace calculator handles walk-run intervals too: enter your whole finish time and it gives your average pace.

Questions runners ask

What pace is a 25-minute 5K?

5:00 per kilometre or 8:03 per mile. You would pass 1 mile at 8:03 and 2 miles at 16:06.

What pace is a sub-20 5K?

4:00 per km or 6:26 per mile; 20:00 exactly. That is 96 seconds per 400 m lap on a track.

How many miles is a 5K?

3.1069 miles, or 5,000 metres — twelve and a half laps of a 400 m track.

What is a good 5K time?

Many beginners finish a first parkrun or 5K in 30–40 minutes. Regular recreational runners often sit between 22 and 30 minutes. Breaking 20 minutes is a common club-runner milestone.

How do I pace my first 5K?

Start at a pace you could keep for twice the distance, then pick it up after the halfway point. Negative splitting a 5K almost always produces a better time than holding on after a fast first kilometre.

5K pace chart

5K pace chart

Using the 5K chart for training and parkrun

Questions runners ask

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