3.1 miles · 5 kilometers

5K Pace
Chart

Every finish time from 14:00 to 50:00 with the required pace per mile and kilometer.

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What pace do you need to run a 5K?

A 5K is 3.1 miles or exactly 5 kilometers — the most popular race distance in the world and the perfect benchmark for runners at every level. Whether you're chasing a sub-20 personal best or running your first 5K under 30 minutes, knowing your required pace before race day makes all the difference.

The table below covers every common 5K finish time from 14:00 to 50:00. Click any row to load it into the calculator. Highlighted rows mark the most sought-after goal times — sub-20, sub-25, sub-30, and sub-40.

5K pace chart
Finish timePace / milePace / kmSpeed (mph)
5K pace calculator
Enter a goal time to find your required pace
min
sec
Pace per mile—
Pace per km—
Speed—
1 mile split—

5K pacing strategy

The 5K is short enough to run at high intensity but long enough to punish a reckless start. Most runners go out too fast in the first kilometer and pay for it in the final mile. The smartest 5K strategy is more controlled than most people think.

First kilometer
Run 5-10 seconds per mile slower than goal pace. It'll feel easy — that's correct. You're banking energy for the final push.
Kilometers 2-3
Settle into goal pace. This is the grind section — stay patient, run even splits, resist the urge to surge early.
The final kilometer
With 1km to go, gradually increase effort. Save your true sprint for the final 200-400 meters when you can see the finish.
Don't race the first mile
Check your first mile split — if you're more than 10 seconds ahead of goal pace, you started too fast. Ease back immediately.