RunPackPace chart
5K pace chart and calculator
Find your 5K goal time and read across for the pace per kilometre and per mile, plus where you should be at 1 mile, 2 km and 4 km to finish on time.
Predicted race times
From this run, using Riegel’s formula. A guide, not a promise: it assumes you’ve trained for the longer distance.
| Race | Time | Pace /km | Pace /mile |
|---|---|---|---|
| 1 mile | 8:25 | 5:14 | 8:25 |
| 5K | 28:00 | 5:36 | 9:01 |
| 10K | 58:23 | 5:50 | 9:24 |
| Half marathon | 2:08:48 | 6:06 | 9:50 |
| Marathon | 4:28:33 | 6:22 | 10:15 |
Even splits
Where you need to be at each kilometre to finish on time.
| Km | Time |
|---|---|
| 1 | 5:36 |
| 2 | 11:12 |
| 3 | 16:48 |
| 4 | 22:24 |
| 5 | 28:00 |
5K pace chart
Every goal time from 15:00 to 45:00. For other distances, use the running pace calculator.
| Goal time | Pace /km | Pace /mile | At 1 mile | At 2 km | At 4 km |
|---|---|---|---|---|---|
| 15:00 | 3:00 | 4:50 | 4:50 | 6:00 | 12:00 |
| 16:00 | 3:12 | 5:09 | 5:09 | 6:24 | 12:48 |
| 17:00 | 3:24 | 5:28 | 5:28 | 6:48 | 13:36 |
| 18:00 | 3:36 | 5:48 | 5:48 | 7:12 | 14:24 |
| 19:00 | 3:48 | 6:07 | 6:07 | 7:36 | 15:12 |
| 20:00 | 4:00 | 6:26 | 6:26 | 8:00 | 16:00 |
| 21:00 | 4:12 | 6:46 | 6:46 | 8:24 | 16:48 |
| 22:00 | 4:24 | 7:05 | 7:05 | 8:48 | 17:36 |
| 23:00 | 4:36 | 7:24 | 7:24 | 9:12 | 18:24 |
| 24:00 | 4:48 | 7:43 | 7:43 | 9:36 | 19:12 |
| 25:00 | 5:00 | 8:03 | 8:03 | 10:00 | 20:00 |
| 26:00 | 5:12 | 8:22 | 8:22 | 10:24 | 20:48 |
| 27:00 | 5:24 | 8:41 | 8:41 | 10:48 | 21:36 |
| 28:00 | 5:36 | 9:01 | 9:01 | 11:12 | 22:24 |
| 29:00 | 5:48 | 9:20 | 9:20 | 11:36 | 23:12 |
| 30:00 | 6:00 | 9:39 | 9:39 | 12:00 | 24:00 |
| 31:00 | 6:12 | 9:59 | 9:59 | 12:24 | 24:48 |
| 32:00 | 6:24 | 10:18 | 10:18 | 12:48 | 25:36 |
| 33:00 | 6:36 | 10:37 | 10:37 | 13:12 | 26:24 |
| 34:00 | 6:48 | 10:57 | 10:57 | 13:36 | 27:12 |
| 35:00 | 7:00 | 11:16 | 11:16 | 14:00 | 28:00 |
| 36:00 | 7:12 | 11:35 | 11:35 | 14:24 | 28:48 |
| 37:00 | 7:24 | 11:55 | 11:55 | 14:48 | 29:36 |
| 38:00 | 7:36 | 12:14 | 12:14 | 15:12 | 30:24 |
| 39:00 | 7:48 | 12:33 | 12:33 | 15:36 | 31:12 |
| 40:00 | 8:00 | 12:52 | 12:52 | 16:00 | 32:00 |
| 41:00 | 8:12 | 13:12 | 13:12 | 16:24 | 32:48 |
| 42:00 | 8:24 | 13:31 | 13:31 | 16:48 | 33:36 |
| 43:00 | 8:36 | 13:50 | 13:50 | 17:12 | 34:24 |
| 44:00 | 8:48 | 14:10 | 14:10 | 17:36 | 35:12 |
| 45:00 | 9:00 | 14:29 | 14:29 | 18:00 | 36:00 |
Times assume an even pace. Courses with hills, turns or crowds usually run a little slower than the watch says.
Pacing your 5k
- Run the first kilometre on pace, not faster. The adrenaline at the start makes a too-fast first kilometre feel easy; you pay for it in the third.
- The fourth kilometre is the hard one. Pick someone ahead and hang on.
- For a first 5K, aim to finish feeling you could have gone a bit faster. That’s the right effort to build on.
Questions
What is a good 5K time?
Many people finish a first 5K in 30 to 40 minutes. Regular club runners are often between 20 and 30 minutes. The time that matters is your own last one.
What pace is a 30 minute 5K?
6:00 per kilometre, or about 9:39 per mile.
What pace is a 25 minute 5K?
5:00 per kilometre, or about 8:03 per mile.
Other pace charts: 10K · Half marathon · Marathon
Training with friends?
RunPack is a free GPS run tracker for iPhone with a private feed for your running crew, and a weekly challenge that fits every pace.
Download on theApp Store