5K Pace Chart
A 5k pace chart shows the average pace per kilometre and per mile for every finish time over 5 km. This one covers 15:00 to 45:00.
| Finish time | Pace / km | Pace / mile |
|---|---|---|
| 15:00 | 3:00 | 4:50 |
| 16:00 | 3:12 | 5:09 |
| 17:00 | 3:24 | 5:28 |
| 18:00 | 3:36 | 5:48 |
| 19:00 | 3:48 | 6:07 |
| 20:00 | 4:00 | 6:26 |
| 21:00 | 4:12 | 6:46 |
| 22:00 | 4:24 | 7:05 |
| 23:00 | 4:36 | 7:24 |
| 24:00 | 4:48 | 7:43 |
| 25:00 | 5:00 | 8:03 |
| 26:00 | 5:12 | 8:22 |
| 27:00 | 5:24 | 8:41 |
| 28:00 | 5:36 | 9:01 |
| 29:00 | 5:48 | 9:20 |
| 30:00 | 6:00 | 9:39 |
| 31:00 | 6:12 | 9:59 |
| 32:00 | 6:24 | 10:18 |
| 33:00 | 6:36 | 10:37 |
| 34:00 | 6:48 | 10:57 |
| 35:00 | 7:00 | 11:16 |
| 36:00 | 7:12 | 11:35 |
| 37:00 | 7:24 | 11:55 |
| 38:00 | 7:36 | 12:14 |
| 39:00 | 7:48 | 12:33 |
| 40:00 | 8:00 | 12:52 |
| 41:00 | 8:12 | 13:12 |
| 42:00 | 8:24 | 13:31 |
| 43:00 | 8:36 | 13:50 |
| 44:00 | 8:48 | 14:10 |
| 45:00 | 9:00 | 14:29 |
Need a time that isn't listed? Use the pace calculator. Ready to train for it? Read the 5k training plan guide.
5K pacing: common questions
What pace is a 20:00 5k?
A 20:00 5k is 4:00 per kilometre, or 6:26 per mile, held for 5 km.
What pace is a 25:00 5k?
A 25:00 5k is 5:00 per kilometre, or 8:03 per mile, held for 5 km.
What pace is a 30:00 5k?
A 30:00 5k is 6:00 per kilometre, or 9:39 per mile, held for 5 km.
How do I use a 5k pace chart?
Find your goal finish time in the left column and read across for the average pace you need per kilometre and per mile. Train at that pace in specific sessions — not on every run.
How to run your goal time
A chart tells you the pace. Rutz builds the weeks that get you fit enough to hold it — and rewrites them when life gets in the way.
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