5K Pace Calculator
Turn a 5K target into a pace per kilometre and per mile, and the time to be on at each split.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
pace = target time ÷ 5 km
The splits assume an even pace from start to finish. Each one is the elapsed time to be on when you pass that point.
What to watch out for
A 5K is hard from early on, so warm up properly: 10 minutes of easy jogging and a few short, quick strides before the start. There is no time to run yourself into it.
Keep the first kilometre within about 5 seconds of your target pace. Crowds and adrenaline make it feel easy, and the cost arrives around the third kilometre, which is where this race is usually won or lost.
Frequently Asked Questions
What pace do I need for a 25-minute 5K?
5:00 per km, or 8:03 per mile.
What pace is a sub-20 5K?
Faster than 4:00 per km, or 1:36 per 400 m lap.
How do I train for a faster 5K?
One session a week of repeats at or just faster than target pace, such as 5 × 1 km with short recoveries, plus easy running around it.