5K pace chart
For a 25 minute 5K you need 5:00 min/km (12.0 km/h). Under 20 minutes needs 4:00 min/km, and 30 minutes is 6:00 min/km.
What pace does my goal time need?
| Goal time | Required pace | km/h | Halfway |
|---|---|---|---|
| 15:00 | 3:00 min/km | 20.0 | 7:30 |
| 16:00 | 3:12 min/km | 18.8 | 8:00 |
| 17:00 | 3:24 min/km | 17.6 | 8:30 |
| 18:00 | 3:36 min/km | 16.7 | 9:00 |
| 19:00 | 3:48 min/km | 15.8 | 9:30 |
| 20:00 | 4:00 min/km | 15.0 | 10:00 |
| 21:00 | 4:12 min/km | 14.3 | 10:30 |
| 22:00 | 4:24 min/km | 13.6 | 11:00 |
| 23:00 | 4:36 min/km | 13.0 | 11:30 |
| 24:00 | 4:48 min/km | 12.5 | 12:00 |
| 25:00 | 5:00 min/km | 12.0 | 12:30 |
| 26:00 | 5:12 min/km | 11.5 | 13:00 |
| 27:00 | 5:24 min/km | 11.1 | 13:30 |
| 28:00 | 5:36 min/km | 10.7 | 14:00 |
| 29:00 | 5:48 min/km | 10.3 | 14:30 |
| 30:00 | 6:00 min/km | 10.0 | 15:00 |
| 31:00 | 6:12 min/km | 9.7 | 15:30 |
| 32:00 | 6:24 min/km | 9.4 | 16:00 |
| 33:00 | 6:36 min/km | 9.1 | 16:30 |
| 34:00 | 6:48 min/km | 8.8 | 17:00 |
| 35:00 | 7:00 min/km | 8.6 | 17:30 |
| 36:00 | 7:12 min/km | 8.3 | 18:00 |
| 37:00 | 7:24 min/km | 8.1 | 18:30 |
| 38:00 | 7:36 min/km | 7.9 | 19:00 |
| 39:00 | 7:48 min/km | 7.7 | 19:30 |
| 40:00 | 8:00 min/km | 7.5 | 20:00 |
| 41:00 | 8:12 min/km | 7.3 | 20:30 |
| 42:00 | 8:24 min/km | 7.1 | 21:00 |
| 43:00 | 8:36 min/km | 7.0 | 21:30 |
| 44:00 | 8:48 min/km | 6.8 | 22:00 |
| 45:00 | 9:00 min/km | 6.7 | 22:30 |
What finish time does my pace give?
| Pace | km/h | Finish time |
|---|---|---|
| 3:00 min/km | 20.0 | 15:00 |
| 3:05 min/km | 19.5 | 15:25 |
| 3:10 min/km | 18.9 | 15:50 |
| 3:15 min/km | 18.5 | 16:15 |
| 3:20 min/km | 18.0 | 16:40 |
| 3:25 min/km | 17.6 | 17:05 |
| 3:30 min/km | 17.1 | 17:30 |
| 3:35 min/km | 16.7 | 17:55 |
| 3:40 min/km | 16.4 | 18:20 |
| 3:45 min/km | 16.0 | 18:45 |
| 3:50 min/km | 15.7 | 19:10 |
| 3:55 min/km | 15.3 | 19:35 |
| 4:00 min/km | 15.0 | 20:00 |
| 4:05 min/km | 14.7 | 20:25 |
| 4:10 min/km | 14.4 | 20:50 |
| 4:15 min/km | 14.1 | 21:15 |
| 4:20 min/km | 13.8 | 21:40 |
| 4:25 min/km | 13.6 | 22:05 |
| 4:30 min/km | 13.3 | 22:30 |
| 4:35 min/km | 13.1 | 22:55 |
| 4:40 min/km | 12.9 | 23:20 |
| 4:45 min/km | 12.6 | 23:45 |
| 4:50 min/km | 12.4 | 24:10 |
| 4:55 min/km | 12.2 | 24:35 |
| 5:00 min/km | 12.0 | 25:00 |
| 5:05 min/km | 11.8 | 25:25 |
| 5:10 min/km | 11.6 | 25:50 |
| 5:15 min/km | 11.4 | 26:15 |
| 5:20 min/km | 11.2 | 26:40 |
| 5:25 min/km | 11.1 | 27:05 |
| 5:30 min/km | 10.9 | 27:30 |
| 5:35 min/km | 10.7 | 27:55 |
| 5:40 min/km | 10.6 | 28:20 |
| 5:45 min/km | 10.4 | 28:45 |
| 5:50 min/km | 10.3 | 29:10 |
| 5:55 min/km | 10.1 | 29:35 |
| 6:00 min/km | 10.0 | 30:00 |
| 6:05 min/km | 9.9 | 30:25 |
| 6:10 min/km | 9.7 | 30:50 |
| 6:15 min/km | 9.6 | 31:15 |
| 6:20 min/km | 9.5 | 31:40 |
| 6:25 min/km | 9.4 | 32:05 |
| 6:30 min/km | 9.2 | 32:30 |
| 6:35 min/km | 9.1 | 32:55 |
| 6:40 min/km | 9.0 | 33:20 |
| 6:45 min/km | 8.9 | 33:45 |
| 6:50 min/km | 8.8 | 34:10 |
| 6:55 min/km | 8.7 | 34:35 |
| 7:00 min/km | 8.6 | 35:00 |
| 7:05 min/km | 8.5 | 35:25 |
| 7:10 min/km | 8.4 | 35:50 |
| 7:15 min/km | 8.3 | 36:15 |
| 7:20 min/km | 8.2 | 36:40 |
| 7:25 min/km | 8.1 | 37:05 |
| 7:30 min/km | 8.0 | 37:30 |
Five kilometres is short enough to hurt
Over 5K you can sit near your limit the whole way without your body catching up. That makes the distance both rewarding and brutal: you can improve quickly, but you feel every second you take out too early.
The most common mistake is opening at 5K pace plus adrenaline. The first kilometre feels easy, the second is fine, and from the third the race is already decided. Sit five to ten seconds behind goal pace for the first kilometre and you will have something left when it matters.
What is a good 5K time?
For most people running a couple of times a week, 25–30 minutes is a good time. Under 25 minutes counts as well trained. But the only yardstick that means anything over time is your own previous time.