🏃 5K Pace Calculator
Translate your 5-kilometre race time into pacing guidance, negative split strategies, and kilometre-by-kilometre targets.
Average pace
5:00 /km
8:03 /mi
Negative split target
Start at 4:57 /km then cut down to average pace
Positive split warning
Going faster than 5:03 /km early may cause fade
Kilometre Splits
| Kilometre | Cumulative Time |
|---|---|
| KM 1 | 5:00 |
| KM 2 | 10:00 |
| KM 3 | 15:00 |
| KM 4 | 20:00 |
| KM 5 | 25:00 |
How to Use This Calculator
Enter your finish time
Use official race times or recent time trials for accuracy.
Review average pace
Use the per-kilometre and per-mile pace to set treadmill or workout speeds.
Plan splits
Adopt negative split pacing for best results—start slightly conservative then accelerate.
Print or save splits
Use the kilometre table to pace yourself on race day or training runs.
Formula
Pace = Finish Time ÷ Distance
5 km race distance converts to 3.10686 miles. Multiply pace by 1.60934 to convert from per km to per mile pace.
Negative split target = pace × 0.99 • Positive split warning = pace × 1.01. Adjust these percentages based on fitness and race strategy.
Training & Race Tips
Breaking 5K goals hinges on pacing discipline and threshold training. Practice your target pace during interval sessions and tempo runs.
Workouts around target pace
- 3×1 mile at goal pace with 2 minutes jog rest.
- 20-minute tempo at just slower than race pace to build aerobic durability.
- Strides and drills that reinforce efficient running form.
Race day execution
- Start controlled; aim for the second kilometre to match average pace.
- Use the middle section to settle into rhythm before pushing the final kilometre.
- Monitor splits via watch alerts or course markers to stay on plan.
Frequently Asked Questions
How do I convert a treadmill pace to outdoor?
Use the per-mile pace output to set treadmill speed (mph). Factor in terrain and wind for outdoor runs.
What if I run faster at the end?
Negative splits are encouraged—adjust splits to finish strong while maintaining overall pace goals.
Can I predict other race times?
Use this pace as input for longer-distance calculators (10K, half marathon) adjusting for endurance.
What’s a good 5K pace?
Recreational runners often target 5:30–6:30 min/km. Competitive runners aim for sub-4:00 min/km.
How often should I update my time?
Recalculate after each race or training block to keep your pacing targets aligned with current fitness.