A 5K is 3.107 miles. To find the pace you need, divide your goal time by 3.107. A 25:00 5K is 8:03 per mile, or 5:00 per kilometer. A 30:00 5K is 9:39 per mile.
5K goal time chart
| Goal time | Per mile | Per km | mph |
|---|---|---|---|
| 16:00 | 5:09 | 3:12 | 11.65 |
| 18:00 | 5:48 | 3:36 | 10.36 |
| 20:00 | 6:26 | 4:00 | 9.32 |
| 22:00 | 7:05 | 4:24 | 8.47 |
| 24:00 | 7:43 | 4:48 | 7.77 |
| 25:00 | 8:03 | 5:00 | 7.46 |
| 27:30 | 8:51 | 5:30 | 6.78 |
| 30:00 | 9:39 | 6:00 | 6.21 |
| 33:00 | 10:37 | 6:36 | 5.65 |
| 35:00 | 11:16 | 7:00 | 5.33 |
| 40:00 | 12:52 | 8:00 | 4.66 |
How to pace a 5K
A 5K is short enough to run close to your limit and long enough that a fast start has a cost. Work out your target pace per mile or per kilometer first, then check your first split against it. The split tables in the calculator show the elapsed time you should see at each marker for an even pace.
An even pace is a reference, not a rule. Hills, wind and a crowded start all change your splits, so use the table to see how far ahead or behind you are, and adjust gradually.
Choosing a goal time
Base your goal on a recent time over a similar distance, not on a hope. If you know a recent time over another distance, enter it in the mile pace calculator to see your current pace, then compare it with the goal chart above.
Worked example: an even-pace plan for 25:00
Take a goal of 25:00. The pace is 8:03 per mile, or 5:00 per kilometer. Your checkpoints at an even pace are 1 km at 5:00, 2 km at 10:00, 3 km at 15:00, 4 km at 20:00, and the finish at 25:00. The halfway point comes at 12:30. If your elapsed time at a marker is more than a few seconds ahead of the table, you are running faster than the plan, and the cost may show up late in the race.
Training paces for a 25:00 goal
If you could run 25:00 today, the training paces that go with it are below. They come from the Daniels and Gilbert formula and the intensity ranges in the training pace calculator, which explains the method and its limits.[2] The goal matches a VDOT of 38.3.
| Zone | Intensity | Per mile | Per km |
|---|---|---|---|
| Easy | 59–74% of VO2max | 11:38 – 9:44 | 7:14 – 6:03 |
| Threshold | 83–88% of VO2max | 8:53 – 8:29 | 5:31 – 5:16 |
| Interval | 95–100% of VO2max | 7:59 – 7:39 | 4:57 – 4:45 |
Print a pace band for race day
Choose miles or kilometers in the calculator, then press “Print pace band”. The band lists your elapsed time at every marker for the goal and strategy you picked, in a compact table. Print it on card stock, cut it out and tape or wrap it around your wrist. Check your watch time against the band at each marker, and follow the plan you chose in advance.
5K race-day checklist
These are practical points, not research findings.
- Warm up with 10 to 15 minutes of easy running and a few short pickups so the first kilometer is not a shock.
- Line up near your expected pace so you are not weaving past slower runners in the first minutes.
- Write your kilometer or mile targets on your hand, or carry the printed splits.
- At the first marker, compare your elapsed time with the split table before you decide to speed up or slow down.
- Hold the plan until the last kilometer, then use whatever is left.
Frequently asked questions
What pace do I need for a 25:00 5K?
You need 8:03 per mile, or 5:00 per kilometer. That is 7.46 mph. Divide your goal time by 3.107 miles to check it for any other goal.
How many miles is a 5K?
A 5K is 3.107 miles, which is 5 kilometers. Pace per mile times 3.107 gives your finish time.
What are the halfway splits for a 25:00 5K?
At an even pace you reach the halfway point at 12:30, after 1.55 miles or 2.50 kilometers. The second half takes the same 12:30.
Which training paces go with a 25:00 5K?
A goal of 25:00 matches a VDOT of 38.3. Easy running is about 9:44 to 11:38 per mile, threshold about 8:29 to 8:53, and interval about 7:39 to 7:59. These assume you could run the goal today.
How fast is a 30-minute 5K?
A 30-minute 5K is 9:39 per mile, or 6:00 per kilometer. That is 6.21 mph, or 10.00 km/h. Each kilometer takes exactly 6 minutes at that pace.
Read the guide: how to pace a 5K. Next distance: 10K pace calculator. See every pace side by side in the running pace chart, or convert a treadmill speed with the mph to min/mile converter. Not sure of your goal? Estimate it with the race time predictor.
Sources
- No outside study is used for the pace and split arithmetic on this page. See the methodology.
- Daniels, J. and Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners, and Daniels, J. (2014), Daniels’ Running Formula, 3rd edition. Human Kinetics.
