5K Pace Chart: Finish Time + Per-Mile & Per-Km Splits

How to Use This 5K Pace Chart

• Pick your target 5K finish time in the first column.
• The second and third columns show the average pace per mile and per kilometer you need to sustain.
• The halfway column shows your split at the exact midpoint of the race.
• The remaining columns show your cumulative time at each mile or kilometer checkpoint — use these as on-course pacing targets.

What Is a Good 5K Time?

A sub-25:00 5K is a widely-used benchmark for recreational runners. Sub-20:00 is considered strong, sub-18:00 is competitive, and sub-16:00 is elite. The current men's world record is 12:35 and the women's is 14:00.

5K Pacing Strategy

The best pacing strategy for most runners is even or slightly negative splits — running the second half of the race at the same pace or very slightly faster than the first half. Positive splits (slowing down) cost more time than the energy they save.

Adjust your target pace for conditions: add 5–10 seconds per mile for every 10°F above 60°F (5°C above 15°C), and add 5–15 seconds per mile on hilly courses vs a flat reference. Use our running pace calculator to stress-test alternative targets.

5K Pace Chart FAQs

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

A sub-20:00 5K requires holding 6:26/mile or 4:00/km for the full 3.1 miles. Most training plans build toward this by using 5K-pace intervals at 4:45–4:55 for 1,000m reps and tempo runs at 6:45–6:55/mile.

What is a good 5K time by age and gender?

For adult recreational runners, a good 5K time is around 28:00–32:00 for women and 25:00–29:00 for men. A sub-25:00 is an achievable goal for most trained runners. Elite times are under 14:00 (men) and under 15:30 (women).

How should I pace a 5K for a personal best?

Aim for even or slightly negative splits. Run mile 1 at goal pace, mile 2 at goal pace (this is typically the hardest), and mile 3 5–10 seconds faster than goal pace. Avoid going out faster than goal pace in mile 1 — it almost always costs more time over the final mile than it saves in the first.

How accurate is this 5K pace chart?

The chart assumes even splits on a flat, measured 5K course. Real-world splits vary with terrain, wind, pacing strategy, and GPS accuracy. Treat the values as targets for effort checkpoints rather than exact required times.

Should I use pace per mile or per km for a 5K?

Use whichever your GPS watch and the race course markers display. In the UK, EU, and most of the world, 5K races mark each kilometer. In the US, courses often mark each mile. Per-km pacing gives you more frequent feedback (5 checkpoints vs 3).

Browse Pace Charts By Distance

Training for a different race distance? Jump to the pace chart you need — or see our full running pace chart hub covering every distance from 1 mile to 100 miles:

• 5K pace chart
• 10K pace chart
• 15K pace chart
• 10 mile pace chart
• 20K pace chart
• Half marathon pace chart (miles)
• Half marathon pace chart + calculator
• 30K pace chart
• Marathon pace chart (miles)
• Marathon pace chart (kilometers)
• 50K pace chart
• Running pace calculator