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You have decided to run a 5K? Do you want to run your personal best?

Even though the 5K is relatively short and fast, it is important to predetermine your racing strategy.

In this article, you can download a 5K pace chart for free and determine split times for each mile or each kilometer of the 5K, in order to run your goal time.

5K pace chart free download

What is a 5K pace chart?

5K pace chart is a tool that calculates your split times and the target finish time for the 5K based on your running pace. 5K pace chart displays 1-mile split times and 1-kilometer split times.

How to use the 5K pace chart?

It is very simple to use the 5K pace chart. You just need to know at what pace you can run or what your target finish time is at 5K.

If you know the pace with which you intend to run the 5K, find it in the first column. Follow the row that tells you your split times per mile, or kilometer. In the last column, you can see the time at which you will finish 5K.

If you know your target finish time for the 5K, find it in the last column. Follow the row that tells you your split times per mile, or kilometer. In the first column, you can see the pace at which you need to run to finish 5K at the target time.

5K pace chart [min/mi]

If you prefer to use kilometers [min/km], click here.

Pace
[min/mi]
Speed
[mph]
1 mi2 mi3 mi5 km
5:0012,00:05:000:10:000:15:000:15:32
5:0511,80:05:050:10:100:15:150:15:48
5:1011,60:05:100:10:200:15:300:16:03
5:1511,40:05:150:10:300:15:450:16:19
5:2011,30:05:200:10:400:16:000:16:34
5:2511,10:05:250:10:500:16:150:16:50
5:3010,90:05:300:11:000:16:300:17:05
5:3510,70:05:350:11:100:16:450:17:21
5:4010,60:05:400:11:200:17:000:17:37
5:4510,40:05:450:11:300:17:150:17:52
5:5010,30:05:500:11:400:17:300:18:08
5:5510,10:05:550:11:500:17:450:18:23
6:0010,00:06:000:12:000:18:000:18:39
6:059,90:06:050:12:100:18:150:18:54
6:109,70:06:100:12:200:18:300:19:10
6:159,60:06:150:12:300:18:450:19:25
6:209,50:06:200:12:400:19:000:19:41
6:259,40:06:250:12:500:19:150:19:56
Pace
[min/mi]
Speed
[mph]
1 mi2 mi3 mi5 km
6:309,20:06:300:13:000:19:300:20:12
6:359,10:06:350:13:100:19:450:20:27
6:409,00:06:400:13:200:20:000:20:43
6:458,90:06:450:13:300:20:150:20:59
6:508,80:06:500:13:400:20:300:21:14
6:558,70:06:550:13:500:20:450:21:30
7:008,60:07:000:14:000:21:000:21:45
7:058,50:07:050:14:100:21:150:22:01
7:108,40:07:100:14:200:21:300:22:16
7:158,30:07:150:14:300:21:450:22:32
7:208,20:07:200:14:400:22:000:22:47
7:258,10:07:250:14:500:22:150:23:03
7:308,00:07:300:15:000:22:300:23:18
7:357,90:07:350:15:100:22:450:23:34
7:407,80:07:400:15:200:23:000:23:49
7:457,70:07:450:15:300:23:150:24:05
7:507,70:07:500:15:400:23:300:24:21
7:557,60:07:550:15:500:23:450:24:36
Pace
[min/mi]
Speed
[mph]
1 mi2 mi3 mi5 km
8:007,50:08:000:16:000:24:000:24:52
8:057,40:08:050:16:100:24:150:25:07
8:107,30:08:100:16:200:24:300:25:23
8:157,30:08:150:16:300:24:450:25:38
8:207,20:08:200:16:400:25:000:25:54
8:257,10:08:250:16:500:25:150:26:09
8:307,10:08:300:17:000:25:300:26:25
8:357,00:08:350:17:100:25:450:26:40
8:406,90:08:400:17:200:26:000:26:56
8:456,90:08:450:17:300:26:150:27:11
8:506,80:08:500:17:400:26:300:27:27
8:556,70:08:550:17:500:26:450:27:43
9:006,70:09:000:18:000:27:000:27:58
9:056,60:09:050:18:100:27:150:28:14
9:106,50:09:100:18:200:27:300:28:29
9:156,50:09:150:18:300:27:450:28:45
9:206,40:09:200:18:400:28:000:29:00
9:256,40:09:250:18:500:28:150:29:16
Pace
[min/mi]
Speed
[mph]
1 mi2 mi3 mi5 km
9:306,30:09:300:19:000:28:300:29:31
9:356,30:09:350:19:100:28:450:29:47
9:406,20:09:400:19:200:29:000:30:02
9:456,20:09:450:19:300:29:150:30:18
9:506,10:09:500:19:400:29:300:30:33
9:556,10:09:550:19:500:29:450:30:49
10:006,00:10:000:20:000:30:000:31:05
10:056,00:10:050:20:100:30:150:31:20
10:105,90:10:100:20:200:30:300:31:36
10:155,90:10:150:20:300:30:450:31:51
10:205,80:10:200:20:400:31:000:32:07
10:255,80:10:250:20:500:31:150:32:22
10:305,70:10:300:21:000:31:300:32:38
10:355,70:10:350:21:100:31:450:32:53
10:405,60:10:400:21:200:32:000:33:09
10:455,60:10:450:21:300:32:150:33:24
10:505,50:10:500:21:400:32:300:33:40
10:555,50:10:550:21:500:32:450:33:55

5K pace chart [min/km]

If you prefer to use miles [min/mi], click here.

Pace
[min/km]
Speed
[km/h]
1 km2 km3 km4 km5 km
3:0020,00:03:000:06:000:09:000:12:000:15:00
3:0519,50:03:050:06:100:09:150:12:200:15:25
3:1018,90:03:100:06:200:09:300:12:400:15:50
3:1518,50:03:150:06:300:09:450:13:000:16:15
3:2018,00:03:200:06:400:10:000:13:200:16:40
3:2517,60:03:250:06:500:10:150:13:400:17:05
3:3017,10:03:300:07:000:10:300:14:000:17:30
3:3516,70:03:350:07:100:10:450:14:200:17:55
3:4016,40:03:400:07:200:11:000:14:400:18:20
3:4516,00:03:450:07:300:11:150:15:000:18:45
3:5015,70:03:500:07:400:11:300:15:200:19:10
3:5515,30:03:550:07:500:11:450:15:400:19:35
4:0015,00:04:000:08:000:12:000:16:000:20:00
4:0514,70:04:050:08:100:12:150:16:200:20:25
4:1014,40:04:100:08:200:12:300:16:400:20:50
4:1514,10:04:150:08:300:12:450:17:000:21:15
4:2013,80:04:200:08:400:13:000:17:200:21:40
4:2513,60:04:250:08:500:13:150:17:400:22:05
Pace
[min/km]
Speed
[km/h]
1 km2 km3 km4 km5 km
4:3013,30:04:300:09:000:13:300:18:000:22:30
4:3513,10:04:350:09:100:13:450:18:200:22:55
4:4012,90:04:400:09:200:14:000:18:400:23:20
4:4512,60:04:450:09:300:14:150:19:000:23:45
4:5012,40:04:500:09:400:14:300:19:200:24:10
4:5512,20:04:550:09:500:14:450:19:400:24:35
5:0012,00:05:000:10:000:15:000:20:000:25:00
5:0511,80:05:050:10:100:15:150:20:200:25:25
5:1011,60:05:100:10:200:15:300:20:400:25:50
5:1511,40:05:150:10:300:15:450:21:000:26:15
5:2011,30:05:200:10:400:16:000:21:200:26:40
5:2511,10:05:250:10:500:16:150:21:400:27:05
5:3010,90:05:300:11:000:16:300:22:000:27:30
5:3510,70:05:350:11:100:16:450:22:200:27:55
5:4010,60:05:400:11:200:17:000:22:400:28:20
5:4510,40:05:450:11:300:17:150:23:000:28:45
5:5010,30:05:500:11:400:17:300:23:200:29:10
5:5510,10:05:550:11:500:17:450:23:400:29:35
Pace
[min/km]
Speed
[km/h]
1 km2 km3 km4 km5 km
6:0010,00:06:000:12:000:18:000:24:000:30:00
6:059,90:06:050:12:100:18:150:24:200:30:25
6:109,70:06:100:12:200:18:300:24:400:30:50
6:159,60:06:150:12:300:18:450:25:000:31:15
6:209,50:06:200:12:400:19:000:25:200:31:40
6:259,40:06:250:12:500:19:150:25:400:32:05
6:309,20:06:300:13:000:19:300:26:000:32:30
6:359,10:06:350:13:100:19:450:26:200:32:55
6:409,00:06:400:13:200:20:000:26:400:33:20
6:458,90:06:450:13:300:20:150:27:000:33:45
6:508,80:06:500:13:400:20:300:27:200:34:10
6:558,70:06:550:13:500:20:450:27:400:34:35
7:008,60:07:000:14:000:21:000:28:000:35:00
7:058,50:07:050:14:100:21:150:28:200:35:25
7:108,40:07:100:14:200:21:300:28:400:35:50
7:158,30:07:150:14:300:21:450:29:000:36:15
7:208,20:07:200:14:400:22:000:29:200:36:40
7:258,10:07:250:14:500:22:150:29:400:37:05

Why should you use the 5K pace chart?

It is important to use the 5K pace chart so that you can determine your running pace and calculate your split times for the race.

If you are running your first race or if you want to run your personal best, you need to predetermine your running pace so that you can run “smarter”, with respect to your current fitness level. That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.

Tip

The perfect race is run with minimal pace changes. To know the pace at which you should run and what your split times are, use the 5K pace chart. That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.

Research has shown that running the first mile of the 5K race 3% to 6% faster than the target pace will not have a negative impact on the end result. However, if you run the first mile of the 5K race more than 6% faster than the target pace, your performance will be significantly reduced, and some runners won’t be able to finish the race at all.

It is a thin line between your new personal best and a bad race, so be careful!

It is important to control the pace and not let the adrenaline overwhelm you or the other runners to influence you. Controlling your running pace is a skill that requires time to master. Be patient and listen to your body.

How to predict your 5K pace?

If you want to know at what pace you can run 5K, use my race time predictor. This predictor can predict the result of a targeted race and calculate its average pace based on previous run or race results.

Read more: Race Time Predictor

Race time predictor assumes that the runner has done the appropriate training for the distance they want to run.

5K PACE CHART - mile by mile

What is a good 5K pace?

In general, most runners consider the 8 minutes per mile to be a good 5K pace. A good 5K pace depends on many factors such as age, gender, fitness level, experience, weather, and running terrain.

However, keep in mind that a good running pace is different for each person. For some, a good pace for the 5K will be 6:30 minutes per mile, while some other runners will be dissatisfied with it.

Tip

Do not compare yourself to others, everyone is different. Track your own results and overcome your boundaries. Enjoy running and progress gradually to train without injuries, because that is most important.

If you want to find out how your result compares to the average result by age, gender, and fitness level, read the article Average 5K Time by Age, Sex, and Ability Level.

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Matea Matošević
Matea Matošević
Article by:
Matea Matošević

Hi, I’m Matea! I’m Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…