What Pace Do I Need for My 5K Goal?
Enter your goal 5K time above to get the pace you need per mile and per kilometer, plus the split to hit at every kilometer and every mile. Switch the input to Pace per mile or Pace per kilometer to see what finish time a pace gives you. A 5K is 5 kilometers, or 3.1 miles.
Popular 5K Goal Paces
- Sub-20 minutes: 6:26 per mile (4:00 per km).
- Sub-25 minutes: 8:03 per mile (5:00 per km).
- Sub-30 minutes: 9:39 per mile (6:00 per km), a classic first goal.
- Sub-35 minutes: 11:16 per mile (7:00 per km).
5K Pacing Tips
The 5K is short enough to run hard the whole way, but going out too fast in the first kilometer still costs time later. Aim to run the first kilometer at goal pace or a few seconds slower, hold steady through the middle, then speed up over the last kilometer. Training with intervals at or slightly faster than goal pace, for example with the interval timer, is one of the best ways to make the pace feel easier on race day.
5K Pace Chart
| Finish time | Pace / mile | Pace / km | Speed (mph) |
|---|---|---|---|
| 15:00 | 4:50 | 3:00 | 12.4 |
| 16:00 | 5:09 | 3:12 | 11.7 |
| 17:00 | 5:28 | 3:24 | 11.0 |
| 18:00 | 5:48 | 3:36 | 10.4 |
| 19:00 | 6:07 | 3:48 | 9.8 |
| 20:00 | 6:26 | 4:00 | 9.3 |
| 21:00 | 6:46 | 4:12 | 8.9 |
| 22:00 | 7:05 | 4:24 | 8.5 |
| 23:00 | 7:24 | 4:36 | 8.1 |
| 24:00 | 7:43 | 4:48 | 7.8 |
| 25:00 | 8:03 | 5:00 | 7.5 |
| 26:00 | 8:22 | 5:12 | 7.2 |
| 27:00 | 8:41 | 5:24 | 6.9 |
| 28:00 | 9:01 | 5:36 | 6.7 |
| 29:00 | 9:20 | 5:48 | 6.4 |
| 30:00 | 9:39 | 6:00 | 6.2 |
| 31:00 | 9:59 | 6:12 | 6.0 |
| 32:00 | 10:18 | 6:24 | 5.8 |
| 33:00 | 10:37 | 6:36 | 5.6 |
| 34:00 | 10:57 | 6:48 | 5.5 |
| 35:00 | 11:16 | 7:00 | 5.3 |
| 36:00 | 11:35 | 7:12 | 5.2 |
| 37:00 | 11:55 | 7:24 | 5.0 |
| 38:00 | 12:14 | 7:36 | 4.9 |
| 39:00 | 12:33 | 7:48 | 4.8 |
| 40:00 | 12:52 | 8:00 | 4.7 |
| 41:00 | 13:12 | 8:12 | 4.5 |
| 42:00 | 13:31 | 8:24 | 4.4 |
| 43:00 | 13:50 | 8:36 | 4.3 |
| 44:00 | 14:10 | 8:48 | 4.2 |
| 45:00 | 14:29 | 9:00 | 4.1 |
Paces are even splits, the same pace from start to finish. For other distances, or to work out pace from any time and distance, use the general pace calculator.