5K Race Pace Chart: From 15 Minutes to 40 Minutes
Whether you're chasing a PR or running your first 5K, knowing your target pace is essential for race day success. This comprehensive 5K pace chart breaks down exactly what pace you need per mile and per kilometer for finish times ranging from 15 to 40 minutes.
Use this guide to find your goal pace, understand realistic time expectations, and develop a smart pacing strategy for your next 5K race.
Complete 5K Pace Chart
The 5K distance is 3.1 miles (5 kilometers). Here's a comprehensive pace chart for common finish time goals:
| Finish Time | Pace per Mile | Pace per Kilometer | Mile 1 | Mile 2 | Mile 3 | Final 0.1 |
|---|---|---|---|---|---|---|
| 15:00 | 4:50 | 3:00 | 4:50 | 9:40 | 14:30 | 15:00 |
| 16:00 | 5:09 | 3:12 | 5:09 | 10:18 | 15:27 | 16:00 |
| 17:00 | 5:29 | 3:24 | 5:29 | 10:58 | 16:27 | 17:00 |
| 18:00 | 5:48 | 3:36 | 5:48 | 11:36 | 17:24 | 18:00 |
| 19:00 | 6:07 | 3:48 | 6:07 | 12:14 | 18:21 | 19:00 |
| 20:00 | 6:26 | 4:00 | 6:26 | 12:52 | 19:18 | 20:00 |
| 21:00 | 6:46 | 4:12 | 6:46 | 13:32 | 20:18 | 21:00 |
| 22:00 | 7:05 | 4:24 | 7:05 | 14:10 | 21:15 | 22:00 |
| 23:00 | 7:25 | 4:36 | 7:25 | 14:50 | 22:15 | 23:00 |
| 24:00 | 7:44 | 4:48 | 7:44 | 15:28 | 23:12 | 24:00 |
| 25:00 | 8:03 | 5:00 | 8:03 | 16:06 | 24:09 | 25:00 |
| 26:00 | 8:23 | 5:12 | 8:23 | 16:46 | 25:09 | 26:00 |
| 27:00 | 8:42 | 5:24 | 8:42 | 17:24 | 26:06 | 27:00 |
| 28:00 | 9:01 | 5:36 | 9:01 | 18:02 | 27:03 | 28:00 |
| 29:00 | 9:21 | 5:48 | 9:21 | 18:42 | 28:03 | 29:00 |
| 30:00 | 9:40 | 6:00 | 9:40 | 19:20 | 29:00 | 30:00 |
| 32:00 | 10:19 | 6:24 | 10:19 | 20:38 | 30:57 | 32:00 |
| 35:00 | 11:17 | 7:00 | 11:17 | 22:34 | 33:51 | 35:00 |
| 40:00 | 12:54 | 8:00 | 12:54 | 25:48 | 38:42 | 40:00 |
Popular 5K Time Goals and What They Mean
Sub-20 Minute 5K (Elite Recreational)
Required Pace: 6:26 per mile (4:00 per km)
A sub-20 5K is a significant achievement, putting you in the top 5-10% of recreational runners. This requires consistent training, speed work, and excellent aerobic fitness.
Sub-25 Minute 5K (Competitive Recreational)
Required Pace: 8:03 per mile (5:00 per km)
Breaking 25 minutes is a great goal for intermediate runners. It's challenging but achievable with 3-4 months of focused training.
Sub-30 Minute 5K (Beginner Goal)
Required Pace: 9:40 per mile (6:00 per km)
This is an excellent first-time goal. Many beginner runners target sub-30 for their inaugural 5K race.
35-40 Minute 5K (Walk/Run Strategy)
Required Pace: 11:17-12:54 per mile (7:00-8:00 per km)
Perfect for those using run/walk methods or brand new to running. Totally respectable and a great starting point!
How to Use This Pace Chart for Your Race
Step 1: Choose Your Target Time
Look at your recent training runs. What pace can you comfortably hold for 20-25 minutes? Add 10-15 seconds per mile to that pace—that's your realistic race pace.
Step 2: Print Your Splits
Use our free 5K pace calculator to generate a printable split sheet. Write key mile splits on your hand or arm for race day reference.
Step 3: Practice in Training
Before race day, run at least 2-3 workouts at your goal 5K pace. You need to know what this effort level feels like.
Step 4: Adjust for Conditions
Add 15-30 seconds per mile if it's hot (>70°F), humid, or the course is hilly. Be realistic—better to start conservative than blow up.
5K Pacing Strategies
Even Pacing (Most Reliable)
Run all three miles at the same pace. This is the safest strategy for most runners, especially in your first 5K at a new distance.
Example: For a 24:00 5K, run each mile at 7:44
Negative Split (Advanced)
Run the second half faster than the first. This requires excellent pace discipline and fitness.
Example: For a 24:00 5K, run first 1.5 miles at 7:50, second 1.5 miles at 7:38
Fast Start with Control (Experienced Racers)
Start slightly fast to get position, then settle. Risky but can work with experience.
Example: First mile at 7:35, then 7:45, then 7:52 + strong kick
Training to Hit Your 5K Goal Time
Key Workouts for 5K Success
1. Interval Training
Workout: 6-8 x 800m at goal 5K pace, with 2-minute rest
Builds speed endurance and teaches you to sustain fast paces.
2. Tempo Runs
Workout: 20-25 minutes at 20-30 seconds slower than 5K pace
Increases lactate threshold and aerobic capacity.
3. Progression Runs
Workout: Start easy, finish at 5K pace (e.g., 4 miles: 9:00, 8:30, 8:00, 7:30)
Teaches your body to run fast on tired legs.
4. Race-Pace Repeats
Workout: 4 x 1 mile at goal 5K pace, with 3-minute recovery jog
The most specific workout—practice makes perfect!
Sample 8-Week 5K Training Plan
- Monday: Rest or easy 3 miles
- Tuesday: Speed work (intervals or fartlek)
- Wednesday: Easy 4-5 miles
- Thursday: Tempo run (20-30 minutes)
- Friday: Rest or easy 3 miles
- Saturday: Long run (6-8 miles at easy pace)
- Sunday: Easy 3-4 miles or cross-training
Age-Graded 5K Performance Standards
Here are typical 5K times by age group for recreational runners:
Men's 5K Time Standards
| Age Group | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 20-29 | 30:00 | 24:00 | 20:00 | 16:00 |
| 30-39 | 31:00 | 25:00 | 21:00 | 17:00 |
| 40-49 | 32:00 | 26:00 | 22:00 | 18:00 |
| 50-59 | 34:00 | 28:00 | 23:30 | 19:30 |
Women's 5K Time Standards
| Age Group | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 20-29 | 35:00 | 28:00 | 23:00 | 18:30 |
| 30-39 | 36:00 | 29:00 | 24:00 | 19:30 |
| 40-49 | 37:00 | 30:00 | 25:00 | 20:30 |
| 50-59 | 39:00 | 32:00 | 27:00 | 22:00 |
Frequently Asked Questions
What is a good 5K time for a beginner?
Anywhere from 30-40 minutes is perfectly respectable for your first 5K. Focus on finishing strong rather than hitting a specific time.
What pace should I run for a 20-minute 5K?
You need to average 6:26 per mile (4:00 per km). This requires being able to comfortably run 6:15-6:20 pace in training.
How much should I slow down for hills in a 5K?
On uphills, expect to lose 10-30 seconds per mile depending on grade. Try to make up half of that on downhills, but not all—downhill pounding can wreck your legs.
Should I warm up before a 5K?
Absolutely! The 5K is a short, fast race. Do 10-15 minutes of easy jogging plus 4-6 strides at race pace to wake up your legs.
How accurate are 5K pace predictors?
Pretty accurate if you're well-trained. If you can run a certain pace in a recent race or time trial, you should be able to hold it for 5K.
Calculate Your Custom 5K Splits
Get personalized mile and kilometer splits for any 5K finish time with our free calculator.
Calculate My 5K Pace