5k Pace Charts in KM and Miles

Would you like to know how fast you could run a 5k?

My coaching clients often ask me how fast I think they could run various race distances. It's a very normal human trait for these runners to consider how fast they could potentially be with the right training. 

It's also quite normal to be curious about what sort of race times you could achieve for standard race distances based on your average training paces. Though it's worth bearing in mind that there's a lot more to predicting race performance than your average easy run/jogging pace.

Target 5k race time

If however, you'd like to achieve a specific target 5k finish time. Then the pace charts below can be quite useful to get an idea of the average pace and speed you'd need to maintain for the entire 5 km or 3.10686 miles.

The charts below provide finishing times in 30 second increments from 14 minutes all the way up to 37:30 minutes. Alongside each finishing time is the pace per mile and the average speed that equates to. There are three charts one in km, one in miles and finally one with both units.

For context, the first two entries are the current world records for:

Just in case you have a hankering to try and beat the fastest 5k performances of all time!

If you want to check out 10k, half-marathon or marathon race paces, I've created separate charts for those distances too, which you can see by clicking on the following links:

5k Pace Chart in Km:

5k Finish Time

Pace Km/Mile

Speed Km/Hour

 Men's WR 00:12:35

Women's WR 00:14:06

02:31

02:49

23.84

21.28

00:14:00 

02:48

21.43

00:14:30 

02:54

20.69

00:15:00 

03:00

20.00

00:15:30 

03:06

19.35

00:16:00 

03:12

18.75

00:16:30 

03:18

18.18

00:17:00 

03:24

17.65

00:17:30 

03:30

17.14

00:18:00 

03:36

16.67

00:18:30 

03:42

16.22

00:19:00 

03:48

15.79

00:19:30 

03:54

15.38

00:20:00 

04:00

15.00

00:20:30 

04:06

14.63

00:21:00 

04:12

14.29

00:21:30 

04:18

13.95

00:22:00 

04:24

13.64

00:22:30 

04:30

13.33

00:23:00 

04:36

13.04

00:23:30 

04:42

12.77

00:24:00 

04:48

12.50

00:24:30 

04:54

12.24

00:25:00 

05:00

12.00

00:25:30 

05:06

11.76

00:26:00 

05:12

11.54

00:26:30 

05:18

11.32

00:27:00 

05:24

11.11

00:27:30 

05:30

10.91

00:28:00 

05:36

10.71

00:28:30 

05:42

10.53

00:29:00 

05:48

10.34

00:29:30 

05:54

10.17

00:30:00 

06:00

10.00

00:30:30 

06:06

9.84

00:31:00 

06:12

9.68

00:31:30 

06:18

9.52

00:32:00 

06:24

9.38

00:32:30 

06:30

9.23

00:33:00 

06:36

9.09

00:33:30 

06:42

8.96

00:34:00 

06:48

8.82

00:34:30 

06:54

8.70

00:35:00 

07:00

8.57

00:35:30 

07:06

8.45

00:36:00 

07:12

8.33

00:36:30 

07:18

8.22

00:37:00 

07:24

8.11

00:37:30 

07:30

8.00


5k Pace Chart in Miles:

5k Finish Time

Pace Minutes/Mile

Speed Miles/Hour

 Men's WR 00:12:35

Women's WR 00:14:06

04:03

04:32

14.81

13.22

00:14:00 

04:30

13.32

00:14:30 

04:40

12.86

00:15:00 

04:50

12.43

00:15:30 

04:59

12.03

00:16:00 

05:09

11.65

00:16:30 

05:19

11.30

00:17:00 

05:28

10.97

00:17:30 

05:38

10.65

00:18:00 

05:48

10.36

00:18:30 

05:57

10.08

00:19:00 

06:07

9.81

00:19:30 

06:17

9.59

00:20:00 

06:26

9.32

00:20:30 

06:36

9.09

00:21:00 

06:46

8.88

00:21:30 

06:55

8.67

00:22:00 

07:05

8.47

00:22:30 

07:15

8.28

00:23:00 

07:24

8.10

00:23:30 

07:34

7.93

00:24:00 

07:43

7.77

00:24:30 

07:53

7.61

00:25:00 

08:03

7.46

00:25:30 

08:12

7.31

00:26:00 

08:22

7.17

00:26:30 

08:32

7.03

00:27:00 

08:41

6.90

00:27:30 

08:51

6.78

00:28:00 

09:01

6.66

00:28:30 

09:10

6.54

00:29:00 

09:20

6.43

00:29:30 

09:30

6.32

00:30:00 

09:39

6.21

00:30:30 

09:49

6.11

00:31:00 

09:59

6.01

00:31:30 

10:08

5.92

00:32:00 

10:18

5.83

00:32:30 

10:28

5.74

00:33:00 

10:37

5.65

00:33:30 

10:47

5.56

00:34:00 

10:57

5.48

00:34:30 

11:06

5.40

00:35:00 

11:16

5.33

00:35:30 

11:26

5.25

00:36:00 

11:35

5.18

00:36:30 

11:45

5.11

00:37:00 

11:55

5.04

00:37:30 

12:04

4.97


5k Pace Chart in Miles & Km:

5k Finish Time

Pace Minutes/Mile

Speed Miles/Hour

Pace Minutes/Km

Speed Km/Hour

 Men's WR 00:12:35

Women's WR 00:14:06

4.03

4.32

14.81

13.22

02:31

02:49

23.84

21.28

00:14:00 

04:30

13.32

02:48

21.43

00:14:30 

04:40

12.86

02:54

20.69

00:15:00 

04:50

12.43

03:00

20.00

00:15:30 

04:59

12.03

03:06

19.35

00:16:00 

05:09

11.65

03:12

18.75

00:16:30 

05:19

11.30

03:18

18.18

00:17:00 

05:28

10.97

03:24

17.65

00:17:30 

05:38

10.65

03:30

17.14

00:18:00 

05:48

10.36

03:36

16.67

00:18:30 

05:57

10.08

03:42

16.22

00:19:00 

06:07

9.81

03:48

15.79

00:19:30 

06:17

9.56

03:54

15.38

00:20:00 

06:26

9.32

04:00

15.00

00:20:30 

06:36

9.09

04:06

14.63

00:21:00 

06:46

8.88

04:12

14.29

00:21:30 

06:55

8.67

04:18

13.95

00:22:00 

07:05

8.47

04:24

13.64

00:22:30 

07:15

8.28

04:30

13.33

00:23:00 

07:24

8.10

04:36

13.04

00:23:30 

07:34

7.93

04:42

12.77

00:24:00 

07:43

7.77

04:48

12.50

00:24:30 

07:53

7.61

04:54

12.24

00:25:00 

08:03

7.46

05:00

12.00

00:25:30 

08:12

7.31

05:06

11.76

00:26:00 

08:22

7.17

05:12

11.54

00:26:30 

08:32

7.03

05:18

11.32

00:27:00 

08:41

6.90

05:24

11.11

00:27:30 

08:51

6.78

05:30

10.91

00:28:00 

09:01

6.66

05:36

10.71

00:28:30 

09:10

6.54

05:42

10.53

00:29:00 

09:20

6.43

05:48

10.34

00:29:30 

09:30

6.32

05:54

10.17

00:30:00 

09:39

6.21

06:00

10.00

00:30:30 

09:49

6.11

06:06

9.84

00:31:00 

09:59

6.01

06:12

9.68

00:31:30 

10:08

5.92

06:18

9.52

00:32:00 

10:18

5.83

06:24

9.38

00:32:30 

10:28

5.74

06:30

9.23

00:33:00 

10:37

5.65

06:36

9.09

00:33:30 

10:47

5.56

06:42

8.96

00:34:00 

10:57

5.48

06:48

8.82

00:34:30 

11:06

5.40

06:54

8.70

00:35:00 

11:16

5.33

07:00

8.57

00:35:30 

11:26

5.25

07:06

8.45

00:36:00 

11:35

5.18

07:12

8.33

00:36:30 

11:45

5.11

07:18

8.22

00:37:00 

11:55

5.04

07:24

8.11

00:37:30 

12:04

4.97

07:30

8.00

Video of the Men's and Women's 5k World Records

The videos below are of both 5k world record races in their entirety. Click to watch Joshua Cheptegei crossing the line in 12:35.36 and Letesenbet Gidey in 14:06.62

UPDATE: Since producing my pace chart articles I've created several calculators. So, if you can't find the exact time in these charts head over to Running Calculators page and check out the race finish time or pace and speed calculators.

About the author 

Coach D

Hi, I'm Dave. I'm a UK Athletics qualified and licensed Coach in Running Fitness (CiRF), Endurance Event Group Coach and Certified Running Technique Coach. I coach groups and individuals of all abilities both online and in person.

I particularly enjoy coaching beginner and improver runners in the 40+ age range.

I'm also a regular recreational runner and I've been competing in races from 5k to marathon distance for over 30 years.

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The Able Runner


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