Run Pace 5K Pace by Goal Time
A 5K is over in minutes, so every second per kilometre shows up on the clock. The table below gives the pace for the most common 5K targets, from a first sub-30 to the club-runner benchmark of sub-20.
Open a goal for a split at every kilometre and mile, and for the 10K, half marathon and marathon times a runner of that speed could aim for with the right training.
| Goal | Finish time | Pace (min/km) | Pace (min/mile) |
|---|---|---|---|
| Sub-20 5K pace | 20:00 | 4:00 | 6:26 |
| 22:00 5K pace | 22:00 | 4:24 | 7:05 |
| Sub-25 5K pace | 25:00 | 5:00 | 8:03 |
| Sub-30 5K pace | 30:00 | 6:00 | 9:39 |
Frequently asked questions
What is a good 5K time?
Breaking 30 minutes is a popular first goal, sub-25 is a solid recreational time, and sub-20 is a benchmark many club runners spend years working towards.
How often can I race a 5K?
Because recovery is quick, many runners race a 5K every two to four weeks, or use a weekly parkrun as a time trial. Racing all-out every week leaves less energy for quality training.