5K Pace Calculator
Whether you are training for your first 5K or chasing a PR, knowing your target pace makes all the difference. Enter your goal finish time to see the per-mile and per-km pace you need to hit, plus predicted finish times for longer races.
A 5K (5 kilometers) is 3.107 miles, making it one of the most popular race distances worldwide. Here are some common 5K benchmarks and the paces needed to hit them:
- Sub-20:00: 6:26 /mi (4:00 /km) -- competitive runner territory
- Sub-25:00: 8:03 /mi (5:00 /km) -- strong recreational runner
- Sub-30:00: 9:39 /mi (6:00 /km) -- solid fitness level
- Sub-35:00: 11:16 /mi (7:00 /km) -- good beginner goal
The race predictions use the Riegel formula (T2 = T1 x (D2/D1)^1.06), which accounts for the natural pace slowdown that occurs at longer distances. A 25-minute 5K runner can expect roughly a 52-minute 10K, a 1:55 half marathon, and a 4:01 marathon at equivalent fitness.
Keep in mind that these predictions assume consistent training at the longer distance. A fast 5K does not automatically translate to a fast marathon without the endurance base to support it. The Riegel formula is most accurate for predicting distances within 2-3x of your input distance.
For 5K training, a typical week might include 3-4 easy runs, one speed workout (intervals or tempo), and one longer run of 5-8 miles. Most 5K improvement comes from consistent weekly mileage rather than any single workout.