Speed Calculator · Practical guide
5K Pace Chart by Finish Time
From a 20-minute goal to a 35-minute run-walk, here is the exact pace each 5K finish time requires.
At a glance
The Chart
A 5K is 3.1069 miles. Divide your goal time by 3.1069 to get the required pace — or use this table, computed the same way the calculator above does:
| 5K finish time | Pace per mile | Pace per km | Speed (mph) |
|---|---|---|---|
| 20:00 | 6:26 | 4:00 | 9.32 |
| 25:00 | 8:03 | 5:00 | 7.46 |
| 30:00 | 9:39 | 6:00 | 6.21 |
| 35:00 | 11:16 | 7:00 | 5.33 |
Interactive tool
Speed Calculator
Enter your own values, then compare the result with the examples below.
Results
How to Use the Chart in Training
Pick the row for your goal, then practice holding that pace for shorter repeats — for a 25:00 goal, run kilometer repeats at 5:00 each. If your training runs consistently beat the target pace, the goal time is realistic on race day.
Check Your Own Training Runs
The chart only shows round finish times. For anything in between — a 27:30 goal, a 4.2-mile tempo run, a hilly route — enter the exact distance and time in the calculator above. It returns speed in mph and km/h plus pace per mile and per kilometer in one pass, so you can compare every run against your goal row.
Run-Walk Strategies Still Count
An 11:16 pace for a 35-minute 5K is achievable with intervals — for example, running 9:00 pace and walking 15:00 pace in alternating segments averages out near the target. What matters is the average across the full 3.1 miles.
Frequently Asked Questions
What is a good 5K time for a beginner?
Most new runners finish between 30 and 40 minutes. Breaking 30 minutes — a 9:39 per mile pace — is a common first goal.
How long is a 5K in miles?
3.1069 miles. Pace charts divide your goal time by this distance to get the per-mile target.
What pace do I need to break 25 minutes?
You must average 8:03 per mile or faster. Most runners train at 7:55 to 8:00 to leave a small cushion.
Does treadmill pace match outdoor pace?
Approximately, though many runners find treadmills slightly easier at the same pace. Use average speed from an outdoor timed run to calibrate.