5K Pace Chart
The 5K is the most popular race distance in the world and a great benchmark for your fitness, whether it is your first race or you are chasing a new personal best.
A 5K is 3.1 miles (5 kilometers). Find your goal finish time below to see the pace per mile and per kilometer you need to hold, plus the 400 m lap time for track workouts.
For example, to run a 5K in 20:00, you need to average 6:26 per mile (4:00 per kilometer). Need a time that is not listed? Use the pace calculator.
5K finish times and paces
| Finish time | Pace (min/mile) | Pace (min/km) | 400 m lap |
|---|---|---|---|
| 15:00 | 4:50 | 3:00 | 1:12 |
| 16:00 | 5:09 | 3:12 | 1:17 |
| 17:00 | 5:28 | 3:24 | 1:22 |
| 18:00 | 5:48 | 3:36 | 1:26 |
| 19:00 | 6:07 | 3:48 | 1:31 |
| 20:00 | 6:26 | 4:00 | 1:36 |
| 21:00 | 6:46 | 4:12 | 1:41 |
| 22:00 | 7:05 | 4:24 | 1:46 |
| 23:00 | 7:24 | 4:36 | 1:50 |
| 24:00 | 7:43 | 4:48 | 1:55 |
| 25:00 | 8:03 | 5:00 | 2:00 |
| 26:00 | 8:22 | 5:12 | 2:05 |
| 27:00 | 8:41 | 5:24 | 2:10 |
| 28:00 | 9:01 | 5:36 | 2:14 |
| 29:00 | 9:20 | 5:48 | 2:19 |
| 30:00 | 9:39 | 6:00 | 2:24 |
| 31:00 | 9:59 | 6:12 | 2:29 |
| 32:00 | 10:18 | 6:24 | 2:34 |
| 33:00 | 10:37 | 6:36 | 2:38 |
| 34:00 | 10:57 | 6:48 | 2:43 |
| 35:00 | 11:16 | 7:00 | 2:48 |
| 36:00 | 11:35 | 7:12 | 2:53 |
| 37:00 | 11:55 | 7:24 | 2:58 |
| 38:00 | 12:14 | 7:36 | 3:02 |
| 39:00 | 12:33 | 7:48 | 3:07 |
| 40:00 | 12:52 | 8:00 | 3:12 |
| 41:00 | 13:12 | 8:12 | 3:17 |
| 42:00 | 13:31 | 8:24 | 3:22 |
| 43:00 | 13:50 | 8:36 | 3:26 |
| 44:00 | 14:10 | 8:48 | 3:31 |
| 45:00 | 14:29 | 9:00 | 3:36 |
Tips for pacing your 5K
- Warm up properly. Jog easily for 10–15 minutes and add a few short strides. A 5K starts fast, and there is little time to settle in once the race begins.
- Control the first mile. Aim to run the first mile within a few seconds of goal pace. Going out too fast is the most common 5K mistake.
- Push from the 2-mile mark. The last mile is where the race is decided. Save enough to hold pace, then speed up over the final half mile.
- Learn the pace on the track. The 400 m lap column shows your goal pace for one lap of a standard track, which makes it easy to practice with repeats.
More pace charts
Take your pace with you
Simple Pace for iPhone gives you pace, workout splits, and race splits in seconds, even offline.
