RunReps.com
5K Pace Chart
Every 5K finish time from 3:00/km to 9:00/km in 15-second pace increments. Find the pace you need for your target time.
5K Pace Chart
Every 5K finish time from 3:00/km to 9:00/km in 15-second pace increments. Find the pace you need for your target time.
Target 5K times
Sub-15
3:00/km · 4:50/mile
15:00
Sub-17
3:24/km · 5:28/mile
17:00
Sub-20
4:00/km · 6:26/mile
20:00
Sub-22
4:24/km · 7:05/mile
22:00
Sub-25
5:00/km · 8:03/mile
25:00
Sub-30
6:00/km · 9:39/mile
30:00
Sub-35
7:00/km · 11:16/mile
35:00
Sub-40
8:00/km · 12:52/mile
40:00
5K finish time by pace
| Pace (min/km) | Pace (min/mile) | 5K Finish Time |
|---|---|---|
| 3:00 | 4:50 | 15:00 |
| 3:15 | 5:14 | 16:15 |
| 3:30 | 5:38 | 17:30 |
| 3:45 | 6:02 | 18:45 |
| 4:00 | 6:26 | 20:00 |
| 4:15 | 6:50 | 21:15 |
| 4:30 | 7:15 | 22:30 |
| 4:45 | 7:39 | 23:45 |
| 5:00 | 8:03 | 25:00 |
| 5:15 | 8:27 | 26:15 |
| 5:30 | 8:51 | 27:30 |
| 5:45 | 9:15 | 28:45 |
| 6:00 | 9:39 | 30:00 |
| 6:15 | 10:04 | 31:15 |
| 6:30 | 10:28 | 32:30 |
| 6:45 | 10:52 | 33:45 |
| 7:00 | 11:16 | 35:00 |
| 7:15 | 11:40 | 36:15 |
| 7:30 | 12:04 | 37:30 |
| 7:45 | 12:28 | 38:45 |
| 8:00 | 12:52 | 40:00 |
| 8:15 | 13:17 | 41:15 |
| 8:30 | 13:41 | 42:30 |
| 8:45 | 14:05 | 43:45 |
| 9:00 | 14:29 | 45:00 |
All times rounded to the nearest second. 5K = 5.000 km / 3.107 miles.
Picking a row you can actually hold for 5 km
The chart makes every 5K time look equally available, and it is not. The row you want is the one about 10 to 15 seconds per kilometre faster than your current 5K pace, not the one attached to the time you would like to be capable of by the summer. Over 5 km there is nowhere to hide: go out 15 seconds per kilometre too quick and the last 2 km take back more than the first 2 km gained.
The reliable way to choose is from a recent result rather than from feel. Setting a 5K PB goal from your recent race times covers how to read a realistic target out of what you have already run, and pacing a 5K without going out too fast covers the part that goes wrong in the first 800 m.
Once you have a target row, the training that supports it matters more than the chart does. Structuring a 5K training week around speed, tempo and easy runs sets out what the sessions should look like.
5K pace questions
What pace do I need for a sub-20 minute 5K?
To run a 5K in under 20 minutes you need to average 4:00 per km (6:26 per mile) or faster. This is a competitive time that requires consistent training at tempo and interval paces.
What is a good 5K time for a beginner?
Most beginners can expect to run a 5K between 30 and 40 minutes (6:00–8:00 per km). With 8–12 weeks of regular training, many runners improve to 25–30 minutes.
How much faster is each 15 seconds per km over 5K?
Every 15 seconds per km faster saves you 1 minute 15 seconds over the full 5K distance. For example, moving from 6:00/km to 5:45/km takes your finish time from 30:00 to 28:45.