5K Pace Chart
This 5K pace chart converts common finish times into pace per kilometer and mile, with 1K checkpoints for an even-paced race. Use the calculator when your target is not listed.
Need a time that is not in the table? Use the matching calculator for any custom finish time.
Open the 5K pace calculator →| Finish time | Pace / km | Pace / mile | 1K | 2K | 3K | 4K |
|---|---|---|---|---|---|---|
| 12:00 | 2:24 | 3:52 | 2:24 | 4:48 | 7:12 | 9:36 |
| 13:00 | 2:36 | 4:11 | 2:36 | 5:12 | 7:48 | 10:24 |
| 14:00 | 2:48 | 4:30 | 2:48 | 5:36 | 8:24 | 11:12 |
| 15:00 | 3:00 | 4:50 | 3:00 | 6:00 | 9:00 | 12:00 |
| 16:00 | 3:12 | 5:09 | 3:12 | 6:24 | 9:36 | 12:48 |
| 17:00 | 3:24 | 5:28 | 3:24 | 6:48 | 10:12 | 13:36 |
| 18:00 | 3:36 | 5:48 | 3:36 | 7:12 | 10:48 | 14:24 |
| 19:00 | 3:48 | 6:07 | 3:48 | 7:36 | 11:24 | 15:12 |
| 20:00 | 4:00 | 6:26 | 4:00 | 8:00 | 12:00 | 16:00 |
| 21:00 | 4:12 | 6:46 | 4:12 | 8:24 | 12:36 | 16:48 |
| 22:00 | 4:24 | 7:05 | 4:24 | 8:48 | 13:12 | 17:36 |
| 23:00 | 4:36 | 7:24 | 4:36 | 9:12 | 13:48 | 18:24 |
| 24:00 | 4:48 | 7:43 | 4:48 | 9:36 | 14:24 | 19:12 |
| 25:00 | 5:00 | 8:03 | 5:00 | 10:00 | 15:00 | 20:00 |
| 26:00 | 5:12 | 8:22 | 5:12 | 10:24 | 15:36 | 20:48 |
| 27:00 | 5:24 | 8:41 | 5:24 | 10:48 | 16:12 | 21:36 |
| 28:00 | 5:36 | 9:01 | 5:36 | 11:12 | 16:48 | 22:24 |
| 29:00 | 5:48 | 9:20 | 5:48 | 11:36 | 17:24 | 23:12 |
| 30:00 | 6:00 | 9:39 | 6:00 | 12:00 | 18:00 | 24:00 |
| 31:00 | 6:12 | 9:59 | 6:12 | 12:24 | 18:36 | 24:48 |
| 32:00 | 6:24 | 10:18 | 6:24 | 12:48 | 19:12 | 25:36 |
| 33:00 | 6:36 | 10:37 | 6:36 | 13:12 | 19:48 | 26:24 |
| 34:00 | 6:48 | 10:57 | 6:48 | 13:36 | 20:24 | 27:12 |
| 35:00 | 7:00 | 11:16 | 7:00 | 14:00 | 21:00 | 28:00 |
| 36:00 | 7:12 | 11:35 | 7:12 | 14:24 | 21:36 | 28:48 |
| 37:00 | 7:24 | 11:55 | 7:24 | 14:48 | 22:12 | 29:36 |
| 38:00 | 7:36 | 12:14 | 7:36 | 15:12 | 22:48 | 30:24 |
| 39:00 | 7:48 | 12:33 | 7:48 | 15:36 | 23:24 | 31:12 |
| 40:00 | 8:00 | 12:52 | 8:00 | 16:00 | 24:00 | 32:00 |
| 41:00 | 8:12 | 13:12 | 8:12 | 16:24 | 24:36 | 32:48 |
| 42:00 | 8:24 | 13:31 | 8:24 | 16:48 | 25:12 | 33:36 |
| 43:00 | 8:36 | 13:50 | 8:36 | 17:12 | 25:48 | 34:24 |
| 44:00 | 8:48 | 14:10 | 8:48 | 17:36 | 26:24 | 35:12 |
| 45:00 | 9:00 | 14:29 | 9:00 | 18:00 | 27:00 | 36:00 |
How to read a 5K pace chart
Find your goal finish time in the first column. The next two columns show the average pace needed per kilometer and per mile. The remaining columns show the cumulative time you should see at each 1K checkpoint if you run even splits.
For example, a 25:00 5K requires 5:00 per kilometer or about 8:03 per mile. The 1K checkpoint is 5:00, 2K is 10:00, 3K is 15:00, and 4K is 20:00. The final kilometer brings you to 25:00.
Why a 5K changes quickly with tiny pace differences
A 5K is short enough that a 10-second-per-kilometer difference changes the finish time by 50 seconds. That is useful when comparing goals: the pace difference may look small, but the finish-time difference is meaningful. The chart keeps both views visible.
On race day, use the 1K checkpoints to avoid an oversized first kilometer. The first split can be noisy because of crowds and GPS, so look at the average pace and the 2K checkpoint instead of reacting to a single reading.
Even splits and track races
The chart models even effort, meaning every kilometer has the same average pace. Negative or positive splits change the distribution while keeping the finish time fixed. Use the splits calculator if you want to model a faster second half.
For a 5K on a 400m track, the finish does not land on a full lap: 5000 meters is 12.5 laps. Use the 400m interval in the splits calculator to see the final partial lap rather than rounding the race to 13 laps.
Frequently asked questions
What pace is a 25-minute 5K?
A 25:00 5K is exactly 5:00 per kilometer or about 8:03 per mile.
What pace is a 30-minute 5K?
A 30:00 5K is 6:00 per kilometer or about 9:39 per mile.
What pace is a 20-minute 5K?
A 20:00 5K is 4:00 per kilometer or about 6:26 per mile.
How many laps is a 5K on a track?
A 5K is 12.5 laps of a standard 400m track, so use a 400m interval and include the final partial lap.
Does the chart include negative splits?
The chart displays even-pace targets. Open the negative split calculator to model a faster second half.
Does the chart account for hills?
No. It uses flat-distance arithmetic. Hills and weather can change the effort required for the same pace.