5K Pace Calculator
Calculate your running pace, speed, and performance level based on your 5K finish time
Calculate Your 5K Pace
Enter your 5K race finish time
Your 5K Pace Results
Regular runner - Good fitness level
Total time: 25:00
Distance: 5.000 km (3.107 miles)
Formula: Pace = Total Time ÷ Distance
Training Pace Zones (Based on 5K Pace)
Example Calculation
Average Runner Example
5K finish time: 25:00 (25 minutes)
Distance: 5.000 km
Calculation: 25 minutes ÷ 5 km = 5:00 min/km
Results
Pace per km: 5:00 min/km
Pace per mile: 8:03 min/mile
Average speed: 12.0 km/h (7.5 mph)
Performance level: Good recreational runner
5K Pace Reference Chart
5K Training Tips
Build your aerobic base with easy runs
Include tempo runs to improve lactate threshold
Add interval training for speed development
Gradually increase weekly mileage by 10%
Practice race pace in training runs
Performance Benchmarks
Understanding 5K Pace and Training
What is Running Pace?
Running pace is the time it takes to cover a specific distance, typically expressed as minutes per kilometer or minutes per mile. It's a fundamental metric for runners to track their performance and plan their training.
Why Calculate 5K Pace?
- •Track your running performance and improvement
- •Set realistic training and race goals
- •Plan appropriate training intensities
- •Compare performance across different distances
How to Calculate 5K Pace
Pace = Total Time ÷ Distance
Example:
• 5K time: 25:36.17 (25.603 minutes)
• Distance: 5.000 km
• Pace: 25.603 ÷ 5 = 5.121 min/km
• Result: 5:07 per kilometer
Tip: Use your 5K pace to determine training zones and predict performance at other distances like 10K and half marathon.
5K Training Structure
Easy Runs (70%)
Build aerobic base and recover between hard sessions. Run at 120-140% of 5K pace.
Tempo Runs (20%)
Improve lactate threshold. Run at 105-110% of 5K pace for 20-40 minutes.
Speed Work (10%)
Develop speed and VO2 max. Run intervals at 90-95% of 5K pace.