8K Pace Chart
An 8K pace chart mapping finish times from 24:00 to 1:04:00 to the pace you need per km and per mile, with 32:00, 40:00 and 48:00 highlighted.
| Finish time | Pace / km | Pace / mile | Speed (kph) | Speed (mph) |
|---|---|---|---|---|
| 24:00 | 3:00 | 4:50 | 20.0 | 12.4 |
| 26:00 | 3:15 | 5:14 | 18.5 | 11.5 |
| 28:00 | 3:30 | 5:38 | 17.1 | 10.7 |
| 30:00 | 3:45 | 6:02 | 16.0 | 9.9 |
| 32:00 | 4:00 | 6:26 | 15.0 | 9.3 |
| 34:00 | 4:15 | 6:50 | 14.1 | 8.8 |
| 36:00 | 4:30 | 7:15 | 13.3 | 8.3 |
| 38:00 | 4:45 | 7:39 | 12.6 | 7.8 |
| 40:00 | 5:00 | 8:03 | 12.0 | 7.5 |
| 42:00 | 5:15 | 8:27 | 11.4 | 7.1 |
| 44:00 | 5:30 | 8:51 | 10.9 | 6.8 |
| 46:00 | 5:45 | 9:15 | 10.4 | 6.5 |
| 48:00 | 6:00 | 9:39 | 10.0 | 6.2 |
| 50:00 | 6:15 | 10:04 | 9.6 | 6.0 |
| 52:00 | 6:30 | 10:28 | 9.2 | 5.7 |
| 54:00 | 6:45 | 10:52 | 8.9 | 5.5 |
| 56:00 | 7:00 | 11:16 | 8.6 | 5.3 |
| 58:00 | 7:15 | 11:40 | 8.3 | 5.1 |
| 1:00:00 | 7:30 | 12:04 | 8.0 | 5.0 |
| 1:02:00 | 7:45 | 12:28 | 7.7 | 4.8 |
| 1:04:00 | 8:00 | 12:52 | 7.5 | 4.7 |
This 8K pace chart maps finish times from 24 minutes up to 1:04 to the pace required over 8 kilometres (about 4.97 miles), shown per kilometre and per mile with the matching treadmill speed. The 32:00, 40:00 and 48:00 rows are highlighted because they land on the clean 4:00, 5:00 and 6:00 min/km marks, the same round paces used as benchmarks on the 10K chart.
Reading the chart
Find your goal time on the left and read across for the pace and speed you need. A 40:00 8K needs 5:00 min/km, about 8:03 min/mile at 12.0 kph, while a stronger 32:00 demands 4:00 min/km, roughly 6:26 min/mile at 15.0 kph. Every row comes from dividing the finish time by 8 kilometres, so the figures are exact rather than rounded lookups. For the full formula behind the table, see how to calculate running pace.
Where the 8K fits
The 8K is a familiar distance in cross country and some road races, sitting neatly between the 5K and 10K in both distance and demand. It asks for a similar blend of speed and stamina to the 10K but rewards a slightly sharper turn of pace, since there is less race left to make up for a slow start. Rehearsing goal pace with repeats, such as four times 2 km at target pace with short recoveries, is a reliable way to make the effort feel familiar before race day.
Compare and predict
If you only have a 5K or 10K result, feed it into the race time predictorto estimate an 8K time using Riegel's formula. Compare the pace here with the 5K pace chart and the 10K pace chart, and use the pace calculator to convert any figure between units.
Frequently asked questions
What pace is a 40-minute 8K?
A 40:00 8K is exactly 5:00 min/km, about 8:03 min/mile. That is the same per-kilometre rate as a 50:00 10K, since both land on 5:00 min/km.
What is a good 8K time?
It depends on age and experience, but the 8K sits almost exactly between the 5K and 10K, so a runner's 8K time typically falls between their 5K and 10K time. Use the chart above to see the exact pace behind any target you are considering.
How is this 8K chart calculated?
Each pace equals the finish time divided by 8 km. The per-mile column applies the exact 1.609344 km-per-mile conversion, and speed is 3600 divided by the pace in seconds.