5k Pace Chart km for Beginners, Intermediate and Advanced Runners

If you have started running and are taking on your first 5k run or want to improve your 5k time, we have compiled a great 5k pace chart for all levels of fitness. We look at the pace you could run per KM and mile pace to achieve your goal time or get that PB! 

Whether you are already running and know the 5k finish time you would like to achieve or are looking for some inspiration, we have split our guide into three sections to help beginners, intermediate and advanced Runners meet their 5k finish time goals! The key to achieving your desired finish time is understanding your race strategy, which involves a pace chart and knowing what pace should run at different intervals during the distance.

What is a 5k pace chart?

A 5k pace chart or some know it as a ‘race pace conversion chart’ allows you to plot your training or race to achieve a target pace or target time. For example, if you want to run a 5k in 30 mins, the pace chart will show you the times or equivalent speeds you need when at certain splits times per km or mile.

How to use our 5k pace chart

We have split our pace chart into a few sections so you can plan your finish time and work on your average minutes per kilometre (km) or per mile (mph) to finish in your desired time or to get a new personal best. The best way to use the 5k pace chart is to either know what your average pace per km or pace per mile is or know what finish time you desire. 

Using the chart for pace per km

If you prefer to run in KM you can then skip to the right table and work out what times you would need to be at when you reach certain split times like 1km, 2km, halfway (2.5km), 3km, 4km to be on track for finishing the 5k in the right time.

Finish time between 30-40mins

Finish time between 20-30mins

Finish time between 15-20mins

Using the chart for pace per mph

If you like to run using the metric system in miles, we have you covered too. You can skip to the table for mph and see what times you would need to achieve per mile until you reach the 5k length. 

If you are not sure about what finish time or pace you want to achieve, a quick way is to use a running pace calculator to help you work it out. Combine your running pace, with a training plan to get the best end result.

Finish time between 30-40mins

Finish time between 20-30mins

Finish time between 15-20mins

Beginner 5k Pace Chart km

Pace per milePace per 2kmHalfway (2.5km)Pace per 3kmPace per 4kmFinish Time
6:0012:0015:0018:0024:0030:00
6:0512:1015:1518:1524:2030:25
6:1012:2015:3018:3024:4030:50
6:1512:3015:3818:4525:0031:15
6:2012:4015:5019:0025:2031:40
6:2512:5016:0819:1525:4032:05
6:3013:0016:3019:3026:0032:30
6:3513:1016:3819:4526:2032:55
6:4013:2016:5020:0026:4033:20
6:4513:3016:5820:1527:0033:45
6:5013:4017:1020:3027:2034:10
6:5513:5017:2820:4527:4034:35
7:0014:0017:3021:0028:0035:00
7:0514:1017:3821:1528:2035:25
7:1014:2017:5021:3028:4035:50
7:1514:3017:5821:4529:0036:15
7:2014:4018:1022:0029:2036:40
7:2514:5018:1822:1529:4037:05
7:3015:0018:3022:3030:0037:30
7:3515:1018:3822:4530:2037:55
7:4015:2018:5023:0030:4038:20
7:4515:3018:5823:1531:0038:45
7:5015:4019:1023:3031:2039:10
7:5515:5019:1823:4531:4039:35
8:0016:0020:0024:0032:0040:00

Intermediate 5k Pace Chart km

Pace per kmPace per 2kmHalfway (2.5km)Pace per 3kmPace per 4kmFinish Time
4:008:0010:0012:0016:0020:00
4:058:1010:1312:1516:2020:25
4:108:2010:2512:3016:4020:50
4:158:3010:3812:4517:0021:15
4:208:4010:5013:0017:2021:40
4:258:5011:0313:1517:4022:05
4:309:0011:1513:3018:0022:30
4:359:1011:2813:4518:2022:55
4:409:2011:4014:0018:4023:20
4:459:3011:5314:1519:0023:45
4:509:4012:0514:3019:2024:10
4:559:5012:1814:4519:4024:35
5:0010:0012:3015:0020:0025:00
5:0510:1012:4815:1520:2025:25
5:1010:2013:0015:3020:4025:50
5:1510:3013:0815:4521:0026:15
5:2010:4013:2016:0021:2026:40
5:2510:5013:3816:1521:4027:05
5:3011:0013:5016:3022:0027:30
5:3511:1013:5816:4522:2027:55
5:4011:2014:1017:0022:4028:20
5:4511:3014:1817:1523:0028:45
5:5011:4014:3017:3023:2029:10
5:5511:5014:4817:4523:4029:35

Advanced 5k Pace Chart km

Pace per kmPace per 2kmHalfway (2.5km)Pace per 3kmPace per 4kmFinish Time
3:006:007:309:0012:0015:00
3:056:107:439:1512:2015:25
3:106:207:559:3012:4015:50
3:156:308:089:4513:0016:15
3:206:408:2010:0013:2016:40
3:256:508:3310:1513:4017:05
3:307:008:4510:3014:0017:30
3:357:108:5810:4514:2017:55
3:407:209:1011:0014:4018:20
3:457:309:2311:1515:0018:45
3:507:409:3511:3015:2019:10
3:557:509:4811:4515:4019:35

Beginner 5k Pace Chart mph

Pace per Mile (mph)1 Mile2 Miles3 MilesFinish Time (3.1 Miles)
9:419:4119:2229:0330:00
10:0010:0020:0030:0031:00
10:1810:1820:3630:5432:00
10:3810:3821:1631:5433:00
10:5810:5821:5632:5434:00
11:1711:1722:3433:5135:00
11:3611:3623:1234:4836:00
11:5611:5623:5235:4837:00
12:1512:1524:3036:4538:00
12:3412:3425:0837:4239:00
12:5412:5425:48:0038:42:0040:00:00

Intermediate 5k Pace Chart mph

Pace per Mile (mph)1 Mile2 Miles3 MilesFinish Time
6:266:2612:5219:1820:00
6:466:4613:3220:1821:00
7:067:0614:1221:1822:00
7:257:2514:5022:1523:00
7:457:4515:3023:1524:00
8:048:0416:0824:1225:00
8:238:2316:4625:0926:00
8:428:4217:2426:0627:00
9:029:0218:0427:0628:00
9:219:2118:4228:0329:00

Advanced 5k Pace Chart mph

Pace per Mile (mph)1 Mile2 Miles3 MilesFinish Time
4:504:509:4014:3015:00
5:005:0010:0015:0015:30
5:105:1010:2015:3016:00
5:195:1910:3815:5716:30
5:295:2910:5816:2717:00
5:395:3911:1816:5717:30
5:485:4811:3617:2418:00
5:585:5811:5617:5418:30
6:076:0712:1418:2119:00
6:176:1712:3418:5119:30
6:266:2612:5219:1820:00

Why should you use a 5k pace chart?

​When taking part in a 5k run you need to understand what times you need to meet per km or mile, this is essential to finishing in the right time. This helps you see during the race if you are running too slow or need to run a little bit faster to stay on track for your finish time.

It is common for runners taking part in a 5k race to start off strong, the cheers and applause from the crowds are exciting and get your heart rate going! Unfortunately, it leads to running faster than you would like. Understanding what time you should run each split means you can stay on top of this and get back on track, running at a good pace with minimal changes is the best way to achieve that PB.

Keen to understand more about 5k runs? Check out our other posts below

How long is a 5k run?

What is the average 5K time?

How to run a 5k faster

5k Running Tips

Calories burnt running a 5k

What to eat before a 5k Run

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