Your 5K splits
| Split | Split time | Pace | Elapsed |
|---|
The Running Genie turns a 5K goal into a plan with the right easy, tempo and interval paces, and adapts it from every run you log: App Store · Google Play
How the 5K calculator works
A 5K is 5 km (3.107 miles). Your average pace is your finish time divided by 5, so a 25:00 5K is 5:00 per km. Choose what you know: a goal time, a pace you can hold, or a recent race result.
Predictions use the Riegel formula with an exponent of 1.06, the same model as our race time predictor. Splits are available per km, per mile or per 400 m track lap, with even or negative pacing.
5K pace chart
Pace per km and per mile for common 5K goal times.
| Goal time | Pace / km | Pace / mile | km/h |
|---|---|---|---|
| 16:00 | 3:12 | 5:09 | 18.8 |
| 17:00 | 3:24 | 5:28 | 17.6 |
| 18:00 | 3:36 | 5:48 | 16.7 |
| 19:00 | 3:48 | 6:07 | 15.8 |
| 20:00 | 4:00 | 6:26 | 15.0 |
| 22:00 | 4:24 | 7:05 | 13.6 |
| 24:00 | 4:48 | 7:43 | 12.5 |
| 25:00 | 5:00 | 8:03 | 12.0 |
| 27:00 | 5:24 | 8:41 | 11.1 |
| 28:00 | 5:36 | 9:01 | 10.7 |
| 30:00 | 6:00 | 9:39 | 10.0 |
| 32:00 | 6:24 | 10:18 | 9.4 |
| 35:00 | 7:00 | 11:16 | 8.6 |
| 40:00 | 8:00 | 12:52 | 7.5 |
| 45:00 | 9:00 | 14:29 | 6.7 |
How to run a faster 5K
- Add one speed session a week: intervals such as 5 × 1 km at goal 5K pace build the speed you need. Our track interval calculator gives the rep times.
- Keep most running easy: easy mileage builds the aerobic base that carries 5K pace.
- Warm up properly: 10–15 minutes of easy running and a few strides before the start.
- Pace the first kilometre: start at goal pace, not faster. The last kilometre is where to push.
Get faster at 5K with a plan built for you
The Running Genie builds a 5K plan from your goal time and current fitness, with interval and tempo sessions paced for you, and adapts as your runs come in.
Frequently asked questions
How long does it take to run a 5K?
A 5K is 5 km (3.1 miles). At 5:00 per km it takes 25:00, at 6:00 per km 30:00, and at 7:00 per km 35:00. Enter your own pace above to get your finish time.
What pace is a sub-25 minute 5K?
5:00 per km, or 8:03 per mile. A sub-20 5K needs 4:00 per km (6:26 per mile), and a sub-30 needs 6:00 per km (9:39 per mile).
How do I predict my 5K time from a 10K or a mile?
This calculator uses the Riegel formula, T2 = T1 × (D2 / D1)^1.06. A 50:00 10K predicts about 23:59 for 5K, and an 8:00 mile predicts about 26:36.
What are 400 m lap times for my 5K goal?
Choose “400 m lap” in the splits section. A 5K is 12.5 laps of a standard track, so the table shows 12 full laps plus the final 200 m.
Is it better to run even splits in a 5K?
Most runners do best with even pacing or a slightly faster final kilometre. Going out too fast in the first kilometre is the most common 5K pacing mistake.
Related running calculators
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