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Running and endurance

5K Pace Calculator

Set your 5K goal and get the pace to hold, mile by mile.

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Results
Fill in the form: the result appears instantly.

Prepare your goal with a running coach

Training paces are only useful inside a plan. A running coach builds the weeks, the long runs and the taper for your race.

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Continue with

10K Pace CalculatorThe pace and splits to hit your 10K goal. Race Time PredictorPredict your times at other distances from one race. Pace ConverterConvert between min/mile, min/km, mph and km/h.

Example

A 25:00 5K requires 8:03 per mile (5:00 per km): 8:03 at mile 1, 16:06 at mile 2, 24:09 at mile 3.

Method and formula

Pace = goal time / 5 km (3.107 miles). Splits assume even pacing. Equivalent times use Riegel.

Limits

  • A 5K rewards a slightly aggressive start and a hard last mile; even splits are a baseline, not a rule.

FAQ

What is a good 5K time?

Under 30 minutes is a solid recreational goal; under 25 is good, under 20 is competitive for most age groups.

How should I pace a 5K?

First mile at goal pace or a touch faster, second mile steady, last mile everything you have.

Free educational tool. Results are estimates from published formulas.