5K Pace Chart

How to Use This 5K Pace Chart

This table shows:

• Common 5K target finish times
• The required pace per kilometre
• The equivalent pace per mile

To use it:

• Find your goal finish time
• Read across the row
• Use that pace as your guide for race day and training

Popular 5K Time Goals (Quick Guide)

• Sub-20 minutes → 4:00 min/km | 6:26 min/mile
• Sub-22:30 → 4:30 min/km | 7:14 min/mile
• Sub-25 minutes → 5:00 min/km | 8:03 min/mile
• Sub-30 minutes → 6:00 min/km | 9:39 min/mile

These are common milestones for parkrun and road 5Ks.

What’s a Good 5K Pace?

A “good” 5K pace depends on your experience, training consistency and the course. As a rough guide:

• Beginners: 6:30–7:30 min/km
• Regular runners: 5:00–6:00 min/km
• Experienced runners: sub-4:30 min/km

The best pace is one you can hold from start to finish without fading badly in the final kilometre.

Simple 5K Pacing Strategy

A well-paced 5K should feel:

• Controlled early
• Uncomfortable but steady in the middle
• Hard in the final kilometre

A simple plan:

• KM 1–2: Settle in, avoid going out too fast
• KM 3–4: Hold rhythm and focus on breathing
• KM 5: Push whatever you have left

Most runners lose time by starting too fast rather than finishing too slow.

Using 5K Pace in Training

Your 5K pace is useful beyond race day. It’s commonly used to guide:

• Interval sessions (e.g. 1km reps at race pace)
• Tempo runs just below 5K effort
• Fitness benchmarks during a training block

Knowing your pace helps keep sessions productive, not destructive.

Pace per KM vs Pace per Mile

UK races are measured in kilometres, but many runners still think in miles. This page shows both so you can:

• Follow race signage confidently
• Use plans written in either format
• Avoid mental maths mid-run

Frequently Asked Questions

Should I aim for even splits in a 5K?

Yes. Even or slightly negative splits usually produce the best results.

Is this pace chart accurate for everyone?

It’s a guide. Terrain, weather and fitness all matter, but it’s an excellent starting point.

Can beginners use this chart

Absolutely. It’s especially useful for avoiding the common mistake of starting too fast.