5K pace chart: finishing times by pace

Training and racing 5K

5K training balances aerobic volume with race-pace intervals. Classic sessions include 5x1000m at goal pace, 12x400m slightly faster, and tempo runs at half-marathon effort. Six to ten weeks of focused work usually moves an experienced runner by 30 to 60 seconds. Beginners can drop minutes in their first season simply by running consistently.

5K finishing times by pace

Pace (min/km)	Pace (min/mi)	5K time
8:00	12:52	40:00
7:45	12:28	38:45
7:30	12:04	37:30
7:15	11:40	36:15
7:00	11:16	35:00
6:45	10:52	33:45
6:30	10:28	32:30
6:15	10:04	31:15
6:00	9:39	30:00
5:45	9:15	28:45
5:30	8:51	27:30
5:15	8:27	26:15
5:00	8:03	25:00
4:45	7:39	23:45
4:30	7:15	22:30
4:15	6:50	21:15
4:00	6:26	20:00
3:45	6:02	18:45
3:30	5:38	17:30
3:15	5:14	16:15
3:00	4:50	15:00

What is a good 5K time?

Runner	Time	What it means
Beginner	35:00	Run-walk strategy, finishing strong.
Recreational	28:00	Typical pace for a regular jogger.
Competitive amateur	20:00	Sub-20 is the common amateur benchmark.
Elite men	12:35	World record (Joshua Cheptegei, 2020).

Frequently asked questions

What pace do I need to run a sub-20 5K?

Sub-20 5K is exactly 4:00/km or 6:26/mile. Most runners reach this by being able to hold around 3:55/km for shorter intervals, then building aerobic capacity to sustain it for 20 minutes.

What pace do I need to run a sub-25 5K?

5:00/km flat (8:03/mile) gives you exactly 25:00. Aim for 4:55/km in training intervals so race day has a small buffer.

How long does it take to train for a 5K?

From scratch (no running background), 8 to 12 weeks of consistent running gets most people across the line. From an existing running base, 6 to 8 weeks of focused training is enough to set a personal best.

Is a 5K hard?

Run all-out, yes. The 5K sits at lactate threshold, so the last kilometer hurts. Run conservatively, no. It is short enough to be a manageable first race.