Plans, paces & PBs Use the calculators.
If your goal falls between two rows, the Target Race Pace Calculator gives the exact pace and the Running Split Calculator handles custom distances and repetitions.
Running pace chart
5K Pace Chart
Choose a 5K finishing time from 15:00 to 40:00 and see the exact pace per kilometre, pace per mile, track splits and treadmill speed needed to hit it.
Find your goal time, then train to the pace.
The table converts finishing time into the pace and split figures you need to hit. Use the race pace as a target, not as the pace for every training run. Easy running should stay easier; intervals, tempo work and race-specific sessions are where the faster numbers become useful.
5K target times and splits
On a phone, swipe the table sideways to see every split and treadmill speed.
| Target | min/km | min/mile | 400m | 800m | 1km | Treadmill | Plan |
|---|---|---|---|---|---|---|---|
| 15:00 | 3:00 | 4:50 | 1:12 | 2:24 | 3:00 | 20.0 km/h12.4 mph | — |
| 15:30 | 3:06 | 4:59 | 1:14 | 2:29 | 3:06 | 19.4 km/h12.0 mph | — |
| 16:00 | 3:12 | 5:09 | 1:17 | 2:34 | 3:12 | 18.8 km/h11.7 mph | 16 min plan |
| 16:30 | 3:18 | 5:19 | 1:19 | 2:38 | 3:18 | 18.2 km/h11.3 mph | — |
| 17:00 | 3:24 | 5:28 | 1:22 | 2:43 | 3:24 | 17.6 km/h11.0 mph | — |
| 17:30 | 3:30 | 5:38 | 1:24 | 2:48 | 3:30 | 17.1 km/h10.7 mph | — |
| 18:00 | 3:36 | 5:48 | 1:26 | 2:53 | 3:36 | 16.7 km/h10.4 mph | 18 min plan |
| 18:30 | 3:42 | 5:57 | 1:29 | 2:58 | 3:42 | 16.2 km/h10.1 mph | — |
| 19:00 | 3:48 | 6:07 | 1:31 | 3:02 | 3:48 | 15.8 km/h9.8 mph | — |
| 19:30 | 3:54 | 6:17 | 1:34 | 3:07 | 3:54 | 15.4 km/h9.6 mph | — |
| 20:00 | 4:00 | 6:26 | 1:36 | 3:12 | 4:00 | 15.0 km/h9.3 mph | Sub-20 plan |
| 20:30 | 4:06 | 6:36 | 1:38 | 3:17 | 4:06 | 14.6 km/h9.1 mph | — |
| 21:00 | 4:12 | 6:46 | 1:41 | 3:22 | 4:12 | 14.3 km/h8.9 mph | — |
| 21:30 | 4:18 | 6:55 | 1:43 | 3:26 | 4:18 | 14.0 km/h8.7 mph | — |
| 22:00 | 4:24 | 7:05 | 1:46 | 3:31 | 4:24 | 13.6 km/h8.5 mph | 22 min plan |
| 22:30 | 4:30 | 7:15 | 1:48 | 3:36 | 4:30 | 13.3 km/h8.3 mph | — |
| 23:00 | 4:36 | 7:24 | 1:50 | 3:41 | 4:36 | 13.0 km/h8.1 mph | — |
| 23:30 | 4:42 | 7:34 | 1:53 | 3:46 | 4:42 | 12.8 km/h7.9 mph | — |
| 24:00 | 4:48 | 7:43 | 1:55 | 3:50 | 4:48 | 12.5 km/h7.8 mph | 24 min plan |
| 24:30 | 4:54 | 7:53 | 1:58 | 3:55 | 4:54 | 12.2 km/h7.6 mph | — |
| 25:00 | 5:00 | 8:03 | 2:00 | 4:00 | 5:00 | 12.0 km/h7.5 mph | — |
| 25:30 | 5:06 | 8:12 | 2:02 | 4:05 | 5:06 | 11.8 km/h7.3 mph | — |
| 26:00 | 5:12 | 8:22 | 2:05 | 4:10 | 5:12 | 11.5 km/h7.2 mph | 26 min plan |
| 26:30 | 5:18 | 8:32 | 2:07 | 4:14 | 5:18 | 11.3 km/h7.0 mph | — |
| 27:00 | 5:24 | 8:41 | 2:10 | 4:19 | 5:24 | 11.1 km/h6.9 mph | — |
| 27:30 | 5:30 | 8:51 | 2:12 | 4:24 | 5:30 | 10.9 km/h6.8 mph | — |
| 28:00 | 5:36 | 9:01 | 2:14 | 4:29 | 5:36 | 10.7 km/h6.7 mph | 28 min plan |
| 28:30 | 5:42 | 9:10 | 2:17 | 4:34 | 5:42 | 10.5 km/h6.5 mph | — |
| 29:00 | 5:48 | 9:20 | 2:19 | 4:38 | 5:48 | 10.3 km/h6.4 mph | — |
| 29:30 | 5:54 | 9:30 | 2:22 | 4:43 | 5:54 | 10.2 km/h6.3 mph | — |
| 30:00 | 6:00 | 9:39 | 2:24 | 4:48 | 6:00 | 10.0 km/h6.2 mph | Sub-30 plan |
| 30:30 | 6:06 | 9:49 | 2:26 | 4:53 | 6:06 | 9.8 km/h6.1 mph | — |
| 31:00 | 6:12 | 9:59 | 2:29 | 4:58 | 6:12 | 9.7 km/h6.0 mph | — |
| 31:30 | 6:18 | 10:08 | 2:31 | 5:02 | 6:18 | 9.5 km/h5.9 mph | — |
| 32:00 | 6:24 | 10:18 | 2:34 | 5:07 | 6:24 | 9.4 km/h5.8 mph | — |
| 32:30 | 6:30 | 10:28 | 2:36 | 5:12 | 6:30 | 9.2 km/h5.7 mph | — |
| 33:00 | 6:36 | 10:37 | 2:38 | 5:17 | 6:36 | 9.1 km/h5.6 mph | — |
| 33:30 | 6:42 | 10:47 | 2:41 | 5:22 | 6:42 | 9.0 km/h5.6 mph | — |
| 34:00 | 6:48 | 10:57 | 2:43 | 5:26 | 6:48 | 8.8 km/h5.5 mph | — |
| 34:30 | 6:54 | 11:06 | 2:46 | 5:31 | 6:54 | 8.7 km/h5.4 mph | — |
| 35:00 | 7:00 | 11:16 | 2:48 | 5:36 | 7:00 | 8.6 km/h5.3 mph | — |
| 35:30 | 7:06 | 11:26 | 2:50 | 5:41 | 7:06 | 8.5 km/h5.3 mph | — |
| 36:00 | 7:12 | 11:35 | 2:53 | 5:46 | 7:12 | 8.3 km/h5.2 mph | — |
| 36:30 | 7:18 | 11:45 | 2:55 | 5:50 | 7:18 | 8.2 km/h5.1 mph | — |
| 37:00 | 7:24 | 11:55 | 2:58 | 5:55 | 7:24 | 8.1 km/h5.0 mph | — |
| 37:30 | 7:30 | 12:04 | 3:00 | 6:00 | 7:30 | 8.0 km/h5.0 mph | — |
| 38:00 | 7:36 | 12:14 | 3:02 | 6:05 | 7:36 | 7.9 km/h4.9 mph | — |
| 38:30 | 7:42 | 12:24 | 3:05 | 6:10 | 7:42 | 7.8 km/h4.8 mph | — |
| 39:00 | 7:48 | 12:33 | 3:07 | 6:14 | 7:48 | 7.7 km/h4.8 mph | — |
| 39:30 | 7:54 | 12:43 | 3:10 | 6:19 | 7:54 | 7.6 km/h4.7 mph | — |
| 40:00 | 8:00 | 12:52 | 3:12 | 6:24 | 8:00 | 7.5 km/h4.7 mph | — |
Choose the right plan.
A race target only matters if the training matches it. Use the RunningFastr plan hub or Plan Finder to move from a goal time into a structured block.
More pace charts
Check another race distance.
Pace chart FAQs
Common questions
What pace is a 20-minute 5K?
A 20:00 5K requires an average pace of 4:00 per kilometre or about 6:26 per mile. Each 400m lap is about 1:36 at even pace.
What pace is a 25-minute 5K?
A 25:00 5K requires an average pace of 5:00 per kilometre or about 8:03 per mile.
Should I run every training session at my target 5K pace?
No. Target 5K pace is useful for race-specific work, but easy runs should be slower and interval or repetition work may be faster. Use the Training Pace Calculator for session-specific guidance.