5K Pace Chart
A 5K pace chart mapping finish times from 15 to 45 minutes to the pace you need per km and per mile.
| Finish time | Pace / km | Pace / mile | Speed (kph) | Speed (mph) |
|---|---|---|---|---|
| 15:00 | 3:00 | 4:50 | 20.0 | 12.4 |
| 16:00 | 3:12 | 5:09 | 18.8 | 11.7 |
| 17:00 | 3:24 | 5:28 | 17.6 | 11.0 |
| 18:00 | 3:36 | 5:48 | 16.7 | 10.4 |
| 19:00 | 3:48 | 6:07 | 15.8 | 9.8 |
| 20:00 | 4:00 | 6:26 | 15.0 | 9.3 |
| 21:00 | 4:12 | 6:46 | 14.3 | 8.9 |
| 22:00 | 4:24 | 7:05 | 13.6 | 8.5 |
| 23:00 | 4:36 | 7:24 | 13.0 | 8.1 |
| 24:00 | 4:48 | 7:43 | 12.5 | 7.8 |
| 25:00 | 5:00 | 8:03 | 12.0 | 7.5 |
| 26:00 | 5:12 | 8:22 | 11.5 | 7.2 |
| 27:00 | 5:24 | 8:41 | 11.1 | 6.9 |
| 28:00 | 5:36 | 9:01 | 10.7 | 6.7 |
| 29:00 | 5:48 | 9:20 | 10.3 | 6.4 |
| 30:00 | 6:00 | 9:39 | 10.0 | 6.2 |
| 31:00 | 6:12 | 9:59 | 9.7 | 6.0 |
| 32:00 | 6:24 | 10:18 | 9.4 | 5.8 |
| 33:00 | 6:36 | 10:37 | 9.1 | 5.6 |
| 34:00 | 6:48 | 10:57 | 8.8 | 5.5 |
| 35:00 | 7:00 | 11:16 | 8.6 | 5.3 |
| 36:00 | 7:12 | 11:35 | 8.3 | 5.2 |
| 37:00 | 7:24 | 11:55 | 8.1 | 5.0 |
| 38:00 | 7:36 | 12:14 | 7.9 | 4.9 |
| 39:00 | 7:48 | 12:33 | 7.7 | 4.8 |
| 40:00 | 8:00 | 12:52 | 7.5 | 4.7 |
| 41:00 | 8:12 | 13:12 | 7.3 | 4.5 |
| 42:00 | 8:24 | 13:31 | 7.1 | 4.4 |
| 43:00 | 8:36 | 13:50 | 7.0 | 4.3 |
| 44:00 | 8:48 | 14:10 | 6.8 | 4.2 |
| 45:00 | 9:00 | 14:29 | 6.7 | 4.1 |
This 5K pace chart maps every finish time from 15 to 45 minutes to the exact pace you need to hold, shown per kilometre and per mile, with the matching treadmill speed in kph and mph. It is a quick reference for setting a goal, checking whether a target is realistic, or dialling in the right lap speed on a track or belt. The 20:00, 25:00 and 30:00 rows are highlighted because they are the milestones runners chase most often.
Reading the chart
Find the finish time you want in the left column and read across. A 20:00 5K, for instance, needs 4:00 min/km, which is about 6:26 min/mile and a treadmill speed of 15.0 kph. Slow that to a still-respectable 25:00 and the pace eases to 5:00 min/km, or roughly 8:03 min/mile at 12.0 kph. Every row is calculated by dividing the finish time by the 5 kilometre distance, so the numbers are exact rather than rounded lookups.
Training toward a 5K goal
The 5K rewards a blend of speed and stamina, which makes goal pace feel genuinely hard from early on. A common approach is to run repeats at target pace, for example five to six times 1 km at your goal per-kilometre time with short recoveries, so the pace becomes familiar before race day. Once you can hold it comfortably in training, the finish time on the chart becomes reachable. To model a specific target more precisely, drop your numbers into the pace calculator or plan the race with the splits calculator.
From 5K to longer races
A fresh 5K time is also the best single predictor of what you can run at longer distances. Feed it into the race time predictor to estimate a 10K or half marathon, then compare against the 10K pace chart. Because effort does not scale linearly, your longer-race pace will be slower than your 5K pace, and the predictor accounts for that fade automatically.
Frequently asked questions
What pace do I need for a 20-minute 5K?
A 20:00 5K is exactly 4:00 min/km, which is about 6:26 min/mile. That is a common milestone goal for improving runners.
What is a good 5K time?
It varies by age and experience. Many recreational runners finish between 25 and 35 minutes, while sub-20 marks a strong club-runner level. The chart shows the pace behind every time.
How is the 5K pace chart calculated?
Each pace is the finish time divided by 5 km. Per-mile pace applies the exact factor of 1.609344 km per mile, and speed is 3600 divided by the pace in seconds.