Running
5K Pace Chart
Updated 1 Nov 2026 · Source: NIST unit conversion factors ↗
Enter a 5K goal time to see the pace per mile and per km you need. The chart below lists every whole minute from 15:00 to 45:00, with the first-mile split for each.
Worked example
- 5K = 3.1069 miles = 5.000 km
- 0:30:00 = 1,800 seconds
- 1,800 ÷ 3.1069 = 579.4 s per mile = 9:39
5K pace chart
| Finish time | Per mile | Per km | Mile split |
|---|---|---|---|
| 15:00 | 4:50 | 3:00 | 4:50 |
| 16:00 | 5:09 | 3:12 | 5:09 |
| 17:00 | 5:28 | 3:24 | 5:28 |
| 18:00 | 5:48 | 3:36 | 5:48 |
| 19:00 | 6:07 | 3:48 | 6:07 |
| 20:00 | 6:26 | 4:00 | 6:26 |
| 21:00 | 6:46 | 4:12 | 6:46 |
| 22:00 | 7:05 | 4:24 | 7:05 |
| 23:00 | 7:24 | 4:36 | 7:24 |
| 24:00 | 7:43 | 4:48 | 7:43 |
| 25:00 | 8:03 | 5:00 | 8:03 |
| 26:00 | 8:22 | 5:12 | 8:22 |
| 27:00 | 8:41 | 5:24 | 8:41 |
| 28:00 | 9:01 | 5:36 | 9:01 |
| 29:00 | 9:20 | 5:48 | 9:20 |
| 30:00 | 9:39 | 6:00 | 9:39 |
| 31:00 | 9:59 | 6:12 | 9:59 |
| 32:00 | 10:18 | 6:24 | 10:18 |
| 33:00 | 10:37 | 6:36 | 10:37 |
| 34:00 | 10:57 | 6:48 | 10:57 |
| 35:00 | 11:16 | 7:00 | 11:16 |
| 36:00 | 11:35 | 7:12 | 11:35 |
| 37:00 | 11:55 | 7:24 | 11:55 |
| 38:00 | 12:14 | 7:36 | 12:14 |
| 39:00 | 12:33 | 7:48 | 12:33 |
| 40:00 | 12:52 | 8:00 | 12:52 |
| 41:00 | 13:12 | 8:12 | 13:12 |
| 42:00 | 13:31 | 8:24 | 13:31 |
| 43:00 | 13:50 | 8:36 | 13:50 |
| 44:00 | 14:10 | 8:48 | 14:10 |
| 45:00 | 14:29 | 9:00 | 14:29 |
How to choose a 5K goal
A 5K is short enough to race often, so your best goal comes from your last one. If you ran 30:00, a goal of 29:00 means 9:20 per mile instead of 9:39, a gain of 19 seconds per mile. Small steps like that are easier to reach than a big jump.
If you have not raced yet, use your first 5K as the baseline and set the goal for the next one. The 5K training plan page covers getting to the start line.
The first mile sets the race
In a 5K the costly mistake happens in the first few minutes. Excitement at the start makes 20 or 30 seconds per mile too fast feel easy. By the second mile the bill arrives, and the last mile turns into a fight to hold on.
The mile split column shows what your watch should read at the first marker. For a 25:00 goal that is 8:03. If you see 7:40, ease off right away, while there is still time to fix it.
An even plan is the simplest one for this distance: run each mile within a few seconds of the same split, then use whatever is left over the last stretch.
Mile three is not the finish
A 5K is 3.107 miles, so after the third mile marker you still have about 190 yards to go. At 9:39 pace that last stretch takes about a minute. Plan your finishing kick from the third marker, not from when you first see the finish arch.
On a course marked in kilometers, the last sign before the finish is usually 4 km, with a full kilometer still to run. At a 30:00 goal that final kilometer takes 6:00.
Using a 5K result for other races
A recent 5K is a good test for the mile and for longer races. Enter it in the mile time calculator or the race time predictor to see estimates for other distances.
Related pages
How Far Is a 5K?, Half Marathon Pace Chart, 10K Pace Chart, Marathon Pace Chart, Treadmill Pace Chart
Questions
What pace is a 30-minute 5K?
9:39 per mile, or exactly 6:00 per km.
What pace do I need for a sub-25 5K?
Faster than 8:03 per mile, or under 5:00 per km.
How fast is a 20-minute 5K?
6:26 per mile and 4:00 per km, which is about 9.3 mph on a treadmill.
Does the chart use chip time?
The chart works with any time you enter. Chip time, from the start mat to the finish mat, is the fairest number to compare with your goal.
How we calculate: every formula, with its author and year, is on our method page; data sources and their licenses are on sources.
gymnical.com gives estimates from published formulas and public data. It is not medical advice and not a training prescription. Last reviewed November 2026.