5K Pace Chart

5K finish times with pace per km, pace per mile, and 1K / mile splits.

Last reviewed 28 August 2026

5K pace chart: finish times from 14:00 to 50:00, pace per km and mile, speed, and 1K and mile splits.

Interactive calculator

Enter any time not in the table. The reference chart below stays even pace at 42.195 km, 21.0975 km, or your chosen distance.

Your goal

Finish time

Pace /km

Speed km/h

8:03 /MI

Change finish time, pace, speed, or any split. The rest stay even.

Your splits

Even split times to the finish
Marker	Split	Time
1 KM	5:00
2 KM	5:00
3 KM	5:00
4 KM	5:00
Finish	5:00

A 25:00 5K requires an average pace of approximately 5:00/km.

RUNNERS LAB

5K pace chart

Even-pace 5K goal times from 14:00 to 50:00 with pace, speed, and 1K / mile splits.

Goal time	Pace /km	Pace /mile	km/h	mph	1K	1 mile
14:00	2:48	4:30	21.4	13.3	2:48	4:30
14:30	2:54	4:40	20.7	12.9	2:54	4:40
15:00	3:00	4:50	20.0	12.4	3:00	4:50
15:30	3:06	4:59	19.4	12.0	3:06	4:59
16:00	3:12	5:09	18.8	11.7	3:12	5:09
16:30	3:18	5:19	18.2	11.3	3:18	5:19
17:00	3:24	5:28	17.6	11.0	3:24	5:28
17:30	3:30	5:38	17.1	10.7	3:30	5:38
18:00	3:36	5:48	16.7	10.4	3:36	5:48
18:30	3:42	5:57	16.2	10.1	3:42	5:57
19:00	3:48	6:07	15.8	9.8	3:48	6:07
19:30	3:54	6:17	15.4	9.6	3:54	6:17
20:00	4:00	6:26	15.0	9.3	4:00	6:26
20:30	4:06	6:36	14.6	9.1	4:06	6:36
21:00	4:12	6:46	14.3	8.9	4:12	6:46
21:30	4:18	6:55	14.0	8.7	4:18	6:55
22:00	4:24	7:05	13.6	8.5	4:24	7:05
22:30	4:30	7:15	13.3	8.3	4:30	7:15
23:00	4:36	7:24	13.0	8.1	4:36	7:24
23:30	4:42	7:34	12.8	7.9	4:42	7:34
24:00	4:48	7:43	12.5	7.8	4:48	7:43
24:30	4:54	7:53	12.2	7.6	4:54	7:53
25:00	5:00	8:03	12.0	7.5	5:00	8:03
25:30	5:06	8:12	11.8	7.3	5:06	8:12
26:00	5:12	8:22	11.5	7.2	5:12	8:22
26:30	5:18	8:32	11.3	7.0	5:18	8:32
27:00	5:24	8:41	11.1	6.9	5:24	8:41
27:30	5:30	8:51	10.9	6.8	5:30	8:51
28:00	5:36	9:01	10.7	6.7	5:36	9:01
28:30	5:42	9:10	10.5	6.5	5:42	9:10
29:00	5:48	9:20	10.3	6.4	5:48	9:20
29:30	5:54	9:30	10.2	6.3	5:54	9:30
30:00	6:00	9:39	10.0	6.2	6:00	9:39
30:30	6:06	9:49	9.8	6.1	6:06	9:49
31:00	6:12	9:59	9.7	6.0	6:12	9:59
31:30	6:18	10:08	9.5	5.9	6:18	10:08
32:00	6:24	10:18	9.4	5.8	6:24	10:18
32:30	6:30	10:28	9.2	5.7	6:30	10:28
33:00	6:36	10:37	9.1	5.6	6:36	10:37
33:30	6:42	10:47	9.0	5.6	6:42	10:47
34:00	6:48	10:57	8.8	5.5	6:48	10:57
34:30	6:54	11:06	8.7	5.4	6:54	11:06
35:00	7:00	11:16	8.6	5.3	7:00	11:16
35:30	7:06	11:26	8.5	5.3	7:06	11:26
36:00	7:12	11:35	8.3	5.2	7:12	11:35
36:30	7:18	11:45	8.2	5.1	7:18	11:45
37:00	7:24	11:55	8.1	5.0	7:24	11:55
37:30	7:30	12:04	8.0	5.0	7:30	12:04
38:00	7:36	12:14	7.9	4.9	7:36	12:14
38:30	7:42	12:24	7.8	4.8	7:42	12:24
39:00	7:48	12:33	7.7	4.8	7:48	12:33
39:30	7:54	12:43	7.6	4.7	7:54	12:43
40:00	8:00	12:52	7.5	4.7	8:00	12:52
40:30	8:06	13:02	7.4	4.6	8:06	13:02
41:00	8:12	13:12	7.3	4.5	8:12	13:12
41:30	8:18	13:21	7.2	4.5	8:18	13:21
42:00	8:24	13:31	7.1	4.4	8:24	13:31
42:30	8:30	13:41	7.1	4.4	8:30	13:41
43:00	8:36	13:50	7.0	4.3	8:36	13:50
43:30	8:42	14:00	6.9	4.3	8:42	14:00
44:00	8:48	14:10	6.8	4.2	8:48	14:10
44:30	8:54	14:19	6.7	4.2	8:54	14:19
45:00	9:00	14:29	6.7	4.1	9:00	14:29
45:30	9:06	14:39	6.6	4.1	9:06	14:39
46:00	9:12	14:48	6.5	4.1	9:12	14:48
46:30	9:18	14:58	6.5	4.0	9:18	14:58
47:00	9:24	15:08	6.4	4.0	9:24	15:08
47:30	9:30	15:17	6.3	3.9	9:30	15:17
48:00	9:36	15:27	6.3	3.9	9:36	15:27
48:30	9:42	15:37	6.2	3.8	9:42	15:37
49:00	9:48	15:46	6.1	3.8	9:48	15:46
49:30	9:54	15:56	6.1	3.8	9:54	15:56
50:00	10:00	16:06	6.0	3.7	10:00	16:06

Related charts

Use this chart

This chart is free to use in articles, training plans, coaching materials, and educational content. Please credit RunnersLab.app.

Even-pace 5K goal times from 14:00 to 50:00 in 30-second steps, with pace, km/h, mph, and 1K / mile splits.

Sub-20, sub-25, and sub-30 goals are highlighted. See milestone cards for printable goal posters.

Method

Distance: 5 km. Pace per km = finish time ÷ 5. Mile pace uses 3.1069 miles.

1K split = even pace × 1 km. Goal times from 14:00 to 50:00 in 30-second steps.

Full methodology →

Limits

Even-pace splits only. Real 5K races often vary in pacing.

FAQ

Can I download this table as CSV or JSON?

Yes. Use Download CSV for spreadsheets and Excel, or Download JSON for programmatic use. Both files include the full table on this page with source URL and last-updated date.

Can I cite this page?

Yes. Link to this URL and credit RunnersLab.app. CSV and JSON downloads include the source URL and update date for attribution.

What pace is a 20-minute 5K?

4:00/km or about 6:26/mile — roughly 15.0 km/h on a flat treadmill.

What pace is a 25-minute 5K?

5:00/km or about 8:03/mile — roughly 12.0 km/h.

What pace is a sub-20 5K?

Under 4:00/km or 6:26/mile. A 20:00 5K is exactly 4:00/km.