Priya, first parkrun
Goal 32:00
About 10:18 per mile. A steady jog-walk still finishes a 5K.
5K Pace Calculator
Enter a 5K finish goal and see the mile pace you need to hold. Handy for parkrun targets and first road races.
Your details
Enter your goal finish time. We turn it into even pace per mile.
What is this calculator?
Enter a 5K finish goal and see the mile pace you need to hold. Handy for parkrun targets and first road races.
How it works
- Enter your goal finish time in hours, minutes and seconds.
- We convert 5K to miles and divide time by distance for pace per mile.
- You also get a rough pace per kilometre for track or GPS watches.
Common questions
Is parkrun the same as a 5K pace target?
Parkrun is 5K, but courses vary. Use this as a training guide, then judge from your own parkrun history.
Should beginners chase a time?
Finishing comfortably matters more at first. Build consistency, then pick a realistic time goal.
Can I use kilometres instead?
We show both mile and km pace. Most UK road runners still talk in minutes per mile.
Example scenarios
Marcus, chasing a PB
Goal 22:30
About 7:14 per mile. Even splits only. Hills will add seconds.
Helen, run-walk after a niggle
Goal 38:00
About 12:13 per mile. Build back slowly and stop if pain sharpens.
Understanding your results
Finish time divided by 3.1 miles. Even splits are a guide. Stop if you feel chest pain, severe dizziness or sharp pain.
About this result
Guidance only. Calculations run in your browser. Numbers are estimates, not a diagnosis.
How we calculate
Finish time divided by 5K distance in miles (about 3.11 miles).
Sources
Method described on this page. We link NHS or GOV.UK guidance where it applies.
Limitations
- Assumes even pacing on a flat course.
- Hills, weather and race-day nerves change real times.
When to seek help
Stop and seek medical help for chest pain, severe breathlessness or dizziness while training.
Spotted an error? Request a correction or read our editorial policy.