Tools

5K Pace Calculator

Your 5K goal time, translated into the exact pace you need to hold for every kilometer. Plus what counts as a good 5K time.

Runner sprinting on a running track at sunrise

Race Pace Calculator

Enter your target finish time to find the pace you need to hold.

Race Distance

Target Finish Time

Hours

Minutes

Seconds

Pace /km

5:00

Pace /mi

8:03

Finish Time

25:00

Speed

12.0 km/h

(7.5 mph)

Split times: hold 5:00/km for every kilometer to finish in 25:00.

Calculations run entirely in your browser. No data is sent or stored.

The short answer

Your 5K pace is your goal time divided by 5: a 25:00 5K means 5:00/km, a sub-20 means 4:00/km. The math is simple; holding it is the hard part. Program the pace into your watch as lap alerts and run even splits from the gun — the classic 5K mistake is going out 15 seconds too fast in the first kilometer and paying for it in the last two.

5K pace = goal time ÷ 5 km (exact math)
Sub-25 = 5:00/km · sub-20 = 4:00/km · sub-30 = 6:00/km
Even splits beat fast starts; set lap alerts

What is a good 5K time?

Depends on where you are. Here is an honest scale.

Level	5K time	What it takes
First 5K	30–40 min	Finishing strong matters more than the clock. Most beginners land here.
Intermediate	22–30 min	Regular training with one faster session a week gets most runners here.
Advanced	Sub-20	A serious milestone. Needs structured speed work and consistent mileage.
Elite	Sub-15 (men) / sub-17 (women)	National-class territory.

5K pace chart

Find your goal, read across for the pace to hold.

Goal	Pace /km	Pace /mi	Speed
Sub-18 5K	3:36	5:48	16.7 km/h
Sub-20 5K	4:00	6:26	15.0 km/h
Sub-22 5K	4:24	7:05	13.6 km/h
Sub-25 5K	5:00	8:03	12.0 km/h
Sub-28 5K	5:36	9:01	10.7 km/h
Sub-30 5K	6:00	9:39	10.0 km/h
Sub-35 5K	7:00	11:16	8.6 km/h
Sub-40 5K	8:00	12:54	7.5 km/h

Frequently asked questions

How do I calculate my 5K pace?

Divide your target finish time by 5. A 25:00 5K means 1500 seconds ÷ 5 km = 300 seconds per kilometer, or 5:00/km. Enter your goal time above and the calculator does it for you, showing pace per kilometer, pace per mile, and speed.

What is a good 5K time for a beginner?

Beginners typically finish a 5K between 28 and 38 minutes, which is roughly 5:36/km to 7:36/km (9:00/mi to 12:15/mi). If it is your first race, aim to run the whole way without walking before chasing a time.

What pace do I need for a sub-25-minute 5K?

You need to average 5:00/km or 8:03/mi. That is the most common 5K goal, and it is very achievable with 8–12 weeks of consistent training including one faster workout per week.

What pace do I need for a sub-20-minute 5K?

Exactly 4:00/km or 6:26/mi. Sub-20 is the benchmark of a well-trained club runner and usually takes a year or more of structured training: intervals, tempo runs, and easy mileage.

How can I improve my 5K time?

Three things move the needle: one speed session per week (intervals at roughly your 5K pace), a weekly longer easy run to build aerobic base, and easy days that are genuinely easy so the hard days can be hard. Most runners PR by fixing the easy days, not by adding more hard ones.

Should my 5K pace be faster than my 10K pace?

Yes. 5K pace is typically 4–6% faster than 10K pace for the same runner. If you know your 10K time, our race time predictor can estimate an equivalent 5K and the pace to match it.