Quick answer: a 25-minute 5K is 8:03 per mile or 5:00 per kilometre. A 30-minute 5K is 9:39 per mile (6:00 per km); 20 minutes is 6:26 per mile (4:00 per km).
5K pace chart, 14:00 to 50:00
Each row is a finish time with the pace to hold and where you should be at 1 km, 1 mile and 2 miles. A 5K is 5,000 metres, or 3.107 miles.
| Finish | Per mile | Per km | 1 km | 1 mi | 2 mi |
|---|---|---|---|---|---|
| 14:00 | 4:30 | 2:48 | 2:48 | 4:30 | 9:01 |
| 15:00 | 4:50 | 3:00 | 3:00 | 4:50 | 9:39 |
| 16:00 | 5:09 | 3:12 | 3:12 | 5:09 | 10:18 |
| 17:00 | 5:28 | 3:24 | 3:24 | 5:28 | 10:57 |
| 18:00 | 5:48 | 3:36 | 3:36 | 5:48 | 11:35 |
| 19:00 | 6:07 | 3:48 | 3:48 | 6:07 | 12:14 |
| 20:00 | 6:26 | 4:00 | 4:00 | 6:26 | 12:52 |
| 21:00 | 6:46 | 4:12 | 4:12 | 6:46 | 13:31 |
| 22:00 | 7:05 | 4:24 | 4:24 | 7:05 | 14:10 |
| 23:00 | 7:24 | 4:36 | 4:36 | 7:24 | 14:48 |
| 24:00 | 7:43 | 4:48 | 4:48 | 7:43 | 15:27 |
| 25:00 | 8:03 | 5:00 | 5:00 | 8:03 | 16:06 |
| 26:00 | 8:22 | 5:12 | 5:12 | 8:22 | 16:44 |
| 27:00 | 8:41 | 5:24 | 5:24 | 8:41 | 17:23 |
| 28:00 | 9:01 | 5:36 | 5:36 | 9:01 | 18:01 |
| 29:00 | 9:20 | 5:48 | 5:48 | 9:20 | 18:40 |
| 30:00 | 9:39 | 6:00 | 6:00 | 9:39 | 19:19 |
| 31:00 | 9:59 | 6:12 | 6:12 | 9:59 | 19:57 |
| 32:00 | 10:18 | 6:24 | 6:24 | 10:18 | 20:36 |
| 33:00 | 10:37 | 6:36 | 6:36 | 10:37 | 21:15 |
| 34:00 | 10:57 | 6:48 | 6:48 | 10:57 | 21:53 |
| 35:00 | 11:16 | 7:00 | 7:00 | 11:16 | 22:32 |
| 36:00 | 11:35 | 7:12 | 7:12 | 11:35 | 23:10 |
| 37:00 | 11:55 | 7:24 | 7:24 | 11:55 | 23:49 |
| 38:00 | 12:14 | 7:36 | 7:36 | 12:14 | 24:28 |
| 39:00 | 12:33 | 7:48 | 7:48 | 12:33 | 25:06 |
| 40:00 | 12:52 | 8:00 | 8:00 | 12:52 | 25:45 |
| 41:00 | 13:12 | 8:12 | 8:12 | 13:12 | 26:24 |
| 42:00 | 13:31 | 8:24 | 8:24 | 13:31 | 27:02 |
| 43:00 | 13:50 | 8:36 | 8:36 | 13:50 | 27:41 |
| 44:00 | 14:10 | 8:48 | 8:48 | 14:10 | 28:19 |
| 45:00 | 14:29 | 9:00 | 9:00 | 14:29 | 28:58 |
| 46:00 | 14:48 | 9:12 | 9:12 | 14:48 | 29:37 |
| 47:00 | 15:08 | 9:24 | 9:24 | 15:08 | 30:15 |
| 48:00 | 15:27 | 9:36 | 9:36 | 15:27 | 30:54 |
| 49:00 | 15:46 | 9:48 | 9:48 | 15:46 | 31:33 |
| 50:00 | 16:06 | 10:00 | 10:00 | 16:06 | 32:11 |
20, 22, 23 and 25 minute 5K pace
- 20:00: 6:26 per mile, 4:00 per km, 9.32 mph; 1:36.0 per 400 m lap and 2 miles in 12:52.
- 22:00: 7:05 per mile, 4:24 per km, 8.47 mph; 1:45.6 per lap and 2 miles in 14:10.
- 23:00: 7:24 per mile, 4:36 per km, 8.10 mph; 1:50.4 per lap.
- 25:00: 8:03 per mile, 5:00 per km, 7.46 mph; 2:00.0 per lap.
Pacing a 5K
A 5K is short enough that a too-fast first kilometre costs more than it gains. Even pace is the simplest plan to check: hold the row, and spend whatever is left in the last 400 m. Use the tool above with even pace, then check yourself at the first mile: if you are 15 seconds ahead of the chart at mile 1, ease back rather than bank the time.
The last 0.107 miles after mile 3 takes about 52 seconds at 8:03 per mile, which is why a 5K at "8-minute pace" finishes nearer 25:00 than 24:00.
5K pace on a track or treadmill
A 5K on a 400 m track is 12.5 laps, so it starts at the 200 m mark and finishes on the line; the lap times above apply to every full lap. On a treadmill, use the mph figure. Belts usually step in 0.1 mph, so pick the nearest setting: 7.5 mph is a 24:51 5K and 8.5 mph a 21:56.
Rehearsing goal pace
Short repeats at goal pace are the simplest way to learn a 5K rhythm. For a 25:00 goal that means kilometre reps in 5:00 or 400 m reps in 2:00, with an easy jog between. As the race nears, the reps can get longer and the recoveries shorter. A session such as 5 x 1 km at goal pace with short rests is a useful reality check: if the third rep is already a fight, a slower row is the better plan for now.
Courses, surfaces and GPS
Some 5Ks run on paths, grass or trails with tight turns and short climbs, so the same fitness gives different times on different courses. Compare yourself on one course over time, and use the grade adjusted pace calculator to see what a hill was worth. On the road your watch will usually show a little over 3.11 miles; at 8:03 per mile, an extra 0.05 mile is 24 seconds.
From 5K to longer races
A recent 5K is the best input for setting training. The training pace calculator turns it into easy, threshold and interval paces, and the race time predictor estimates your 10K, half and marathon. A 25:00 5K predicts about 52:07 for 10K with the Riegel formula.
Running a 10K next? See the 10K pace chart. On the track, the 400 m pace chart gives lap times for every pace. Over 40? See how your 5K age-grades with the age grading calculator.
Formula and examples checked . Found a problem? Tell us.
Questions
What is a good 5K time?
It depends on age, sex, training and the course, so there is no single good time. The 25-minute and 20-minute barriers are popular goals. Your own trend on the same course is the more useful measure, and the race time predictor shows what your 5K says about longer races.
What pace is a 30-minute 5K?
9:39 per mile or 6:00 per kilometre. That is 6.2 mph on a treadmill.
What pace is a 22 minute 5K?
7:05 per mile or 4:24 per kilometre: 1:45.6 per 400 m lap, or 8.47 mph on a treadmill.
How many miles is a 5K?
3.107 miles (5,000 m / 1,609.344 m).
What pace is a sub-20 5K?
Faster than 6:26 per mile or 4:00 per kilometre: 1:36.0 (96 seconds) per 400 m lap on a track.