Choose a goal finish time and read across for the pace per kilometre and per mile, with splits at each kilometre from 1K to 4K.
| Finish time | Pace per km | Pace per mile | 1 km | 2 km | 3 km | 4 km |
|---|---|---|---|---|---|---|
| 15:00 | 3:00 | 4:50 | 3:00 | 6:00 | 9:00 | 12:00 |
| 16:00 | 3:12 | 5:09 | 3:12 | 6:24 | 9:36 | 12:48 |
| 17:00 | 3:24 | 5:28 | 3:24 | 6:48 | 10:12 | 13:36 |
| 18:00 | 3:36 | 5:48 | 3:36 | 7:12 | 10:48 | 14:24 |
| 19:00 | 3:48 | 6:07 | 3:48 | 7:36 | 11:24 | 15:12 |
| 20:00 | 4:00 | 6:26 | 4:00 | 8:00 | 12:00 | 16:00 |
| 21:00 | 4:12 | 6:46 | 4:12 | 8:24 | 12:36 | 16:48 |
| 22:00 | 4:24 | 7:05 | 4:24 | 8:48 | 13:12 | 17:36 |
| 23:00 | 4:36 | 7:24 | 4:36 | 9:12 | 13:48 | 18:24 |
| 24:00 | 4:48 | 7:43 | 4:48 | 9:36 | 14:24 | 19:12 |
| 25:00 | 5:00 | 8:03 | 5:00 | 10:00 | 15:00 | 20:00 |
| 26:00 | 5:12 | 8:22 | 5:12 | 10:24 | 15:36 | 20:48 |
| 27:00 | 5:24 | 8:41 | 5:24 | 10:48 | 16:12 | 21:36 |
| 28:00 | 5:36 | 9:01 | 5:36 | 11:12 | 16:48 | 22:24 |
| 29:00 | 5:48 | 9:20 | 5:48 | 11:36 | 17:24 | 23:12 |
| 30:00 | 6:00 | 9:39 | 6:00 | 12:00 | 18:00 | 24:00 |
| © the5krunner. Link required. | ||||||
| 31:00 | 6:12 | 9:59 | 6:12 | 12:24 | 18:36 | 24:48 |
| 32:00 | 6:24 | 10:18 | 6:24 | 12:48 | 19:12 | 25:36 |
| 33:00 | 6:36 | 10:37 | 6:36 | 13:12 | 19:48 | 26:24 |
| 34:00 | 6:48 | 10:57 | 6:48 | 13:36 | 20:24 | 27:12 |
| 35:00 | 7:00 | 11:16 | 7:00 | 14:00 | 21:00 | 28:00 |
| 36:00 | 7:12 | 11:35 | 7:12 | 14:24 | 21:36 | 28:48 |
| 37:00 | 7:24 | 11:55 | 7:24 | 14:48 | 22:12 | 29:36 |
| 38:00 | 7:36 | 12:14 | 7:36 | 15:12 | 22:48 | 30:24 |
| 39:00 | 7:48 | 12:33 | 7:48 | 15:36 | 23:24 | 31:12 |
| 40:00 | 8:00 | 12:52 | 8:00 | 16:00 | 24:00 | 32:00 |
| 41:00 | 8:12 | 13:12 | 8:12 | 16:24 | 24:36 | 32:48 |
| 42:00 | 8:24 | 13:31 | 8:24 | 16:48 | 25:12 | 33:36 |
| 43:00 | 8:36 | 13:50 | 8:36 | 17:12 | 25:48 | 34:24 |
| 44:00 | 8:48 | 14:10 | 8:48 | 17:36 | 26:24 | 35:12 |
| 45:00 | 9:00 | 14:29 | 9:00 | 18:00 | 27:00 | 36:00 |
© the5krunner. Link required.
What to do with this number
- See your result in context with the age grade calculator.
- Find training paces with the VDOT calculator.
- Predict longer races with the race predictor.
- Check how you rank on good 5K time.
- Follow a 5k training plan.
- Use the pace calculator for any custom pace or split.
Quick answers
What pace do I need to run a 25 minute 5K?
A 25:00 5K needs 5:00 per kilometre or 8:03 per mile.
What pace do I need to run a sub 20 minute 5K?
A 19:59 5K needs 4:00 per kilometre or 6:26 per mile. Read more in the guide to a sub-20 parkrun.
What is a good 5K pace?
Check your time on the good 5K time page, which grades 5K times by age. The median in RunRepeat’s data is 6:55 per kilometre.
How should I pace a parkrun?
Run the first kilometre at goal pace or 3 to 5 seconds slower, hold through kilometres 2 and 3, and empty the tank in the last 1,500 metres. The parkrun hub has more race guides.
How fast is a 30 minute 5K?
A 30:00 5K is 6:00 per kilometre or 9:39 per mile. That grades at about 48.8% for a 40 year old woman and 45.1% for a 40 year old man.
How can I run a faster 5K?
Add one interval session and one longer run each week and follow a structured plan. Start with the 5k training plan or read 100 tips for a faster 5K.
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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Written by real people, with AI assistance. Fact-checked and verified for originality. See the Editorial Policy. FTC: Affiliate Disclosure — some links pay commission. As an Amazon Associate, I earn from qualifying purchases.
