5K Pace Chart

Complete pace reference for 5k (5 km / 3.1 miles) showing goal times from 12 to 40 minutes in 1-minute steps, with corresponding pace per km/mile and average speed.

MarathonHalf Marathon10K5K
Goal TimePace/kmPace/mile
12:002:243:52
13:002:364:11
14:002:484:31
15:003:004:50
16:003:125:09
17:003:245:28
18:003:365:47
19:003:486:07
20:004:006:26
21:004:126:46
22:004:247:05
23:004:367:24
24:004:487:43
25:005:008:03
26:005:128:22
27:005:248:41
28:005:369:01
29:005:489:20
30:006:009:40
31:006:129:59
32:006:2410:18
33:006:3610:37
34:006:4810:56
35:007:0011:16
36:007:1211:35
37:007:2411:55
38:007:3612:14
39:007:4812:33
40:008:0012:52

How to Use This 5K Pace Chart

This 5K pace chart displays the required pace for various finish times over 5 kilometers. Find your goal time, then use the corresponding pace to structure your training and race strategy.

Common 5K Goal Times

Sub 20-minute 5K (19:59): A prestigious milestone for serious runners, requiring 4:00/km (6:26/mi) pace.

Sub 22-minute 5K (21:59): A strong performance for competitive runners at 4:24/km (7:05/mi).

Sub 25-minute 5K (24:59): An excellent goal for experienced recreational runners, maintaining 5:00/km (8:03/mi).

30-minute 5K: A realistic target for newer runners at 6:00/km (9:39/mi).

5K Pacing Strategy

The 5K is a fast-paced race requiring aggressive tactics:

  • Fast start: Run the first 400–800m faster than goal pace to position yourself and get into rhythm
  • Hold steady: Maintain goal pace through the middle 2–4 km — this is where the race is won or lost
  • Final push: With 800m to go, gradually increase pace
  • All-out finish: Give maximum effort in the final 200–400m

Need Detailed Splits?

For detailed splits showing your pace at each kilometer, use our 5K Pace Calculator. Get customized split tables and pacing strategy for your specific goal time.