5K Pace Calculator
Turn a 5K goal into pace per kilometer or mile, then see the splits, equivalent race times, and interval targets that go with it.
Roll a digit ↕
- Pace
- 5:00 /km
- Status
- Right on 25 pace
Flick the tape · pull your finger down for fine control
Your pace band
Clock time at every marker. Print it, cut it, tape it to your wrist.
The same pace from start to finish.
- 5K25:00
- 1K5:00
- 2K10:00
- 3K15:00
- 4K20:00
- Finish25:00
If you can run 25:00
Equivalent race times from the Riegel formula. Longer-race predictions assume your endurance training matches.
Workout paces
Interval targets based on your equivalent 5K effort.
| Rep | Target |
|---|---|
| Mile | 7:58–8:15 |
| 1000m | 4:45–5:00 |
| 800m | 3:43–3:55 |
| 400m | 1:46–1:52 |
| 200m | 0:46–0:51 |
- 1Use the goal buttons to compare 5K targets from 20 minutes to 32:30.
- 2Watch the first kilometer or mile: starting faster than goal pace is the most common 5K pacing mistake.
- 3Check the 10K and half marathon equivalents before moving up in distance.
How to use this calculator
- 1Choose 5K in the race distance selector.
- 2Tap a goal, flick the slide-rule tape, or type an exact finish time on the bib.
- 3Use the splits and workout paces to plan race day and interval sessions.
Common 5K goal paces
| Goal | Pace | Use case |
|---|---|---|
| 20 minute 5K | 4:00/km or 6:26/mi | A popular sub-20 benchmark for club runners. |
| 25 minute 5K | 5:00/km or 8:03/mi | Easy to track with whole-minute kilometer splits. |
| 30 minute 5K | 6:00/km or 9:39/mi | A common goal for newer runners and parkrun regulars. |
| 35 minute 5K | 7:00/km or 11:16/mi | A steady first-race or run-walk target. |
Frequently asked questions
What pace do I need for a sub-20 5K?
A 20 minute 5K is exactly 4:00 per kilometer, or about 6:26 per mile. Aim a second or two faster per kilometer to finish under 20:00.
What pace is a 25 minute 5K?
A 25 minute 5K is 5:00 per kilometer, or about 8:03 per mile.
How should I pace a 5K?
Most runners do best starting at goal pace rather than faster, holding steady through the middle kilometers, and saving the hardest effort for the last kilometer.