What pace do I need for a sub-20 5K?

A sub-20-minute 5K requires a pace of approximately 4:00/km (6:26/mi). That's a solid benchmark for competitive recreational runners.

What pace do I need for a sub-25 5K?

You'll need to maintain about 5:00/km (8:03/mi) to break 25 minutes in a 5K — an achievable goal for many regular runners.

What is a good 5K time for a beginner?

Most beginners finish between 30:00 and 40:00. Completing a 5K at any pace is an accomplishment. Use this chart to find a realistic first goal.

Are these paces based on even splits?

Yes. Every row assumes a perfectly even pace throughout the race. For negative or positive split strategies, use our interactive Pace Chart Calculator.

What is the 5K world record?

The men's 5K world record is 12:35, set by Joshua Cheptegei (Uganda) on August 14, 2020, in Monaco. Source: World Athletics.

5K Pace Chart

Planning your next 5K? This chart covers finish times from 12:35 (near Joshua Cheptegei's world record of 12:35, set in 2020) all the way to 45:00 — in 30-second increments. Find your target time and see exactly what pace you need to hold.

12:35 – 45:0030s intervalsWR: 12:35 — Joshua Cheptegei (2020)

Showing 50 of 65

Finish Time	Pace /km	1 km	2 km	3 km	4 km
12:35	2:31	2:31	5:02	7:33	10:04
13:05	2:37	2:37	5:14	7:51	10:28
13:35	2:43	2:43	5:26	8:09	10:52
14:05	2:49	2:49	5:38	8:27	11:16
14:35	2:55	2:55	5:50	8:45	11:40
15:05	3:01	3:01	6:02	9:03	12:04
15:35	3:07	3:07	6:14	9:21	12:28
16:05	3:13	3:13	6:26	9:39	12:52
16:35	3:19	3:19	6:38	9:57	13:16
17:05	3:25	3:25	6:50	10:15	13:40
17:35	3:31	3:31	7:02	10:33	14:04
18:05	3:37	3:37	7:14	10:51	14:28
18:35	3:43	3:43	7:26	11:09	14:52
19:05	3:49	3:49	7:38	11:27	15:16
19:35	3:55	3:55	7:50	11:45	15:40
20:05	4:01	4:01	8:02	12:03	16:04
20:35	4:07	4:07	8:14	12:21	16:28
21:05	4:13	4:13	8:26	12:39	16:52
21:35	4:19	4:19	8:38	12:57	17:16
22:05	4:25	4:25	8:50	13:15	17:40
22:35	4:31	4:31	9:02	13:33	18:04
23:05	4:37	4:37	9:14	13:51	18:28
23:35	4:43	4:43	9:26	14:09	18:52
24:05	4:49	4:49	9:38	14:27	19:16
24:35	4:55	4:55	9:50	14:45	19:40
25:05	5:01	5:01	10:02	15:03	20:04
25:35	5:07	5:07	10:14	15:21	20:28
26:05	5:13	5:13	10:26	15:39	20:52
26:35	5:19	5:19	10:38	15:57	21:16
27:05	5:25	5:25	10:50	16:15	21:40
27:35	5:31	5:31	11:02	16:33	22:04
28:05	5:37	5:37	11:14	16:51	22:28
28:35	5:43	5:43	11:26	17:09	22:52
29:05	5:49	5:49	11:38	17:27	23:16
29:35	5:55	5:55	11:50	17:45	23:40
30:05	6:01	6:01	12:02	18:03	24:04
30:35	6:07	6:07	12:14	18:21	24:28
31:05	6:13	6:13	12:26	18:39	24:52
31:35	6:19	6:19	12:38	18:57	25:16
32:05	6:25	6:25	12:50	19:15	25:40
32:35	6:31	6:31	13:02	19:33	26:04
33:05	6:37	6:37	13:14	19:51	26:28
33:35	6:43	6:43	13:26	20:09	26:52
34:05	6:49	6:49	13:38	20:27	27:16
34:35	6:55	6:55	13:50	20:45	27:40
35:05	7:01	7:01	14:02	21:03	28:04
35:35	7:07	7:07	14:14	21:21	28:28
36:05	7:13	7:13	14:26	21:39	28:52
36:35	7:19	7:19	14:38	21:57	29:16
37:05	7:25	7:25	14:50	22:15	29:40

How to Read This Chart

Find your goal finish time in the left column. Read across to see the pace you need to maintain and your expected time at each checkpoint — all based on even splits.

FAQ

What pace do I need for a sub-20 5K?: A sub-20-minute 5K requires a pace of approximately 4:00/km (6:26/mi). That's a solid benchmark for competitive recreational runners.
What pace do I need for a sub-25 5K?: You'll need to maintain about 5:00/km (8:03/mi) to break 25 minutes in a 5K — an achievable goal for many regular runners.
What is a good 5K time for a beginner?: Most beginners finish between 30:00 and 40:00. Completing a 5K at any pace is an accomplishment. Use this chart to find a realistic first goal.
Are these paces based on even splits?: Yes. Every row assumes a perfectly even pace throughout the race. For negative or positive split strategies, use our interactive Pace Chart Calculator.
What is the 5K world record?: The men's 5K world record is 12:35, set by Joshua Cheptegei (Uganda) on August 14, 2020, in Monaco. Source: World Athletics.

Other Distances

10K Pace Chart26:11 – 1:15:00

Half Marathon Pace Chart57:31 – 3:00:00

Marathon Pace Chart2:00:00 – 6:00:00

Related Calculators

Pace Chart Calculator

Generate per-km or per-mile splits for any race distance and target time. Choose even, negative, or positive split strategies.

Race Time Predictor

Enter one race result to predict your finishing time for any distance — from 1500m to marathon.

Heat Adjusted Pace Calculator

Enter your base pace and race-day conditions to see how heat, humidity, and altitude affect your target splits.

VO₂max Estimator

Estimate your VO₂max from a recent race performance.

Related Guides

Pacing Strategies Explained

How Race Predictors Work

Training Zones Explained

Need custom splits?

Use our interactive Pace Chart Calculator for negative splits, custom distances, and wristband-ready printouts.

Try the Pace Chart Calculator