5K Pace Chart
| Pace (min/km) | Pace (min/mile) | 5K Finish Time |
|---|---|---|
| 3:00 | 4:50 | 15:00 |
| 3:15 | 5:14 | 16:15 |
| 3:30 | 5:38 | 17:30 |
| 3:45 | 6:02 | 18:45 |
| 4:00 | 6:26 | 20:00 |
| 4:15 | 6:50 | 21:15 |
| 4:30 | 7:14 | 22:30 |
| 4:45 | 7:38 | 23:45 |
| 5:00 | 8:03 | 25:00 |
| 5:30 | 8:51 | 27:30 |
| 6:00 | 9:39 | 30:00 |
| 6:30 | 10:28 | 32:30 |
| 7:00 | 11:16 | 35:00 |
Sub-20 Minute 5K — What Pace Do You Need?
Breaking 20 minutes for 5K requires exactly 4:00 per kilometer (6:26/mile). This is the most iconic milestone in amateur distance running. It requires a strong VO2max and the ability to sustain near-threshold effort for 20 minutes.
💡 Sub-20 training: Run weekly intervals of 6×1km at 3:50–3:55/km with 90-second recovery. Build to the point where this feels controlled, not desperate.
Sub-25 Minute 5K — What Pace Do You Need?
A sub-25 minute 5K requires 4:59 per kilometer (8:01/mile). This is a great intermediate target after you have established basic running fitness. Most runners reach this level after 3–6 months of consistent training.
Parkrun Pace Reference
Parkrun events are exactly 5 kilometers, run every Saturday morning at hundreds of locations worldwide. They are chip-timed, making them an excellent way to track your 5K progress. Use the pace chart above to set a target pace for your next parkrun.
Frequently Asked Questions
What is a good 5K time for a beginner?
Any finish is a success for beginners. A common first target is sub-30 minutes (6:00/km). After a few months of training, sub-25 minutes (5:00/km) becomes achievable for most runners.
What pace is a 20 minute 5K?
Exactly 4:00 per kilometer (6:26 per mile). You must maintain this pace consistently for all 5 kilometers without going out too fast in the early stages.
Is parkrun a 5K?
Yes. All parkrun events are exactly 5 kilometers. They are free, timed, and run every Saturday morning. They are one of the best ways to get an accurate, competitive 5K time.