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.
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.