5K Pace Chart

How to Use This 5K Pace Chart

This 5K pace chart displays the required pace for various finish times over 5 kilometers. Find your goal time, then use the corresponding pace to structure your training and race strategy.

Common 5K Goal Times

Sub 20-minute 5K (19:59): A prestigious milestone for serious runners, requiring 4:00/km (6:26/mi) pace.

Sub 22-minute 5K (21:59): A strong performance for competitive runners at 4:24/km (7:05/mi).

Sub 25-minute 5K (24:59): An excellent goal for experienced recreational runners, maintaining 5:00/km (8:03/mi).

30-minute 5K (30:00): A realistic target for newer runners at 6:00/km (9:39/mi).

5K Pacing Strategy

The 5K is a fast-paced race requiring aggressive tactics:

• Fast start: Run the first 400-800m faster than goal pace to position yourself and get into rhythm
• Hold steady: Maintain goal pace through the middle 2-4 km—this is where the race is won or lost
• Final push: With 800m to go, gradually increase pace
• All-out finish: Give maximum effort in the final 200-400m

Training for Your 5K Goal

Key workouts to reach your target pace:

• Interval training: 8-10 x 400m or 5-6 x 800m at 5K pace or faster with short recovery
• Tempo runs: 3-4 km continuous runs at goal 5K pace
• Time trials: 3 km or 4 km race efforts to practice sustained hard running
• Speed development: 200-400m repeats significantly faster than race pace

Get Kilometer-by-Kilometer Splits

For detailed splits showing your pace at each kilometer, use our 5K Pace Calculator. Get customized split tables and pacing strategy for your specific goal time.