5K Pace Chart
Complete pace chart for 5K (3.1 miles) — find your target pace per mile, pace per km, and speed for any finish time from 15:00 to 45:00.
5K Finish Time to Pace Conversion
Every finish time from 15:00 to 45:00 with pace per mile, pace per km, and speed. Click any row to highlight it.
| Finish Time | Pace /Mile | Pace /KM | Speed (mph) | Speed (km/h) |
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5K Split Times for Popular Goal Times
Even-split targets per kilometer for common 5K goals. Use these as your watch alerts or checkpoint targets.
| Split | Split Time | Cumulative |
|---|
What Your 5K Time Predicts for Other Races
Based on a 25:00 5K finish using the Riegel formula. Use the pace calculator for custom predictions.
| Race | Predicted Time | Pace |
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More Pace Charts
10K Pace Chart
Finish times from 30:00 to 1:30:00 with detailed split breakdowns.
Half Marathon Pace Chart
Finish times from 1:10 to 3:00 with mile and km pace targets.
Marathon Pace Chart
Finish times from 2:30 to 6:00 with complete split tables.
Pace Calculator
Calculate pace, time, or distance for any custom distance.
5K Pace Chart FAQ
For most recreational runners, a good 5K time is 25:00–30:00 (8:03–9:39 per mile). Competitive club runners often target sub-20:00 (6:26/mile), while elite runners finish under 15:00 (4:50/mile). A 30:00–35:00 finish is excellent for beginners.
To break 20 minutes in the 5K, you need to average 6:26 per mile (4:00 per km) or faster. That means hitting each kilometer split at or under 4:00. This is an ambitious goal that typically requires consistent training and a good aerobic base.
A sub-25:00 5K requires an average pace of 8:03 per mile (5:00 per km). This is a common intermediate goal — fast enough to feel competitive, but achievable with regular training of 15–25 miles per week.
To finish a 5K under 30 minutes, you need an average pace of 9:39 per mile (6:00 per km). This is a great goal for newer runners — it means running each kilometer in 6 minutes flat. Most people who can jog continuously can reach this with a few months of consistent training.
A 5K is exactly 5 kilometers, which equals 3.107 miles (often rounded to 3.1 miles). It's the most popular road race distance in the world and a great starting distance for new runners.
For most runners, even splits (same pace each km) are the most efficient strategy. Negative splitting (running the second half faster) can work for experienced racers who know their body well. The splits table above shows even-split targets — aim to hit these at each kilometer marker.
Find your goal finish time in the chart, note the pace per mile or per km, and set your running watch to alert you at that pace. During the race, check your cumulative time at each km marker against the splits table to confirm you're on target.
Understanding the 5K Pace Chart
This 5K pace chart shows every realistic finish time from 15:00 (elite) to 45:00 (beginner/walker) with the corresponding pace per mile, pace per kilometer, and speed in both mph and km/h. It's designed to help you set a race target and plan your pacing strategy.
How to Read the Pace Chart
Each row represents a 5K finish time. The "Pace /Mile" column tells you how fast you need to run each mile, while "Pace /KM" shows the same for each kilometer. The speed columns convert that pace into miles per hour or kilometers per hour — useful if you're training on a treadmill.
Using Splits for Race Day
The splits section breaks down your goal time into per-kilometer checkpoints. During a 5K race, you'll typically pass km markers at 1, 2, 3, 4, and then the finish at 5.0 km. By knowing your cumulative target at each marker, you can adjust your effort in real time rather than guessing.
5K Training Pace Zones
- Elite (15:00–18:00) — Sub-5:48/mile pace. Competitive and nationally ranked runners.
- Advanced (18:00–22:00) — 5:48–7:05/mile. Experienced club runners with structured training plans.
- Intermediate (22:00–28:00) — 7:05–9:01/mile. Regular recreational runners with race experience.
- Beginner (28:00–35:00) — 9:01–11:16/mile. New runners building fitness and consistency.
- Walking/Jogging (35:00–45:00) — 11:16–14:29/mile. Walk-run approach or power walking.
Race Predictions
Your 5K time is a strong predictor of performance at longer distances. The equivalent race times section uses the Riegel formula (T₂ = T₁ × (D₂/D₁)^1.06) to estimate your 10K, half marathon, and marathon potential based on your 5K fitness.