5K pace calculator

Enter your 5K target time to see the pace to hold, plus what the same effort suggests over longer races.

Your details

5K pace for 25:00

8:03

minutes per mile

Per kilometre5:00
Speed7.5 mph (12.0 km/h)
Even splits25% in 6:15, 50% in 12:30, 75% in 18:45
Same fitness over other races1 mile 7:31; 10K 52:07; half marathon 1:55:00; marathon 3:59:47
Training paces per mile (VDOT 38.3)easy 9:44 to 11:38; tempo 8:29 to 8:53; intervals 7:39 to 7:59
Age gradeadd your age and sex to see it

The other times use Riegel's formula, which assumes you have trained for the longer distance. Most people run the marathon a little slower than predicted.

The working

25 minutes for 5K

25:00 over 5 km is 5:00 per kilometre, or 8:03 per mile. Five equal kilometres of five minutes each.

If you run	Riegel predicts
5K in 25:00	10K in 52:07
	half marathon in 1:55:00
	marathon in 3:59:47

Pacing a 5K

Even is fastest

Go out no faster than target for the first kilometre; it always feels easy
The third kilometre is the hard one: hold on
Save the kick for the last 400 m
A warm up jog of 5 to 10 minutes helps a lot

Common targets

Pace for popular times

5K time	Per km	Per mile
35:00	7:00	11:16
30:00	6:00	9:39
27:30	5:30	8:51
25:00	5:00	8:03
20:00	4:00	6:26

Read with care

What this cannot tell you

CourseHilly or muddy 5Ks run slower than flat ones.
Long racesPredictions assume you have trained for the distance.
PainSharp or worsening pain means stop, not push on.

Questions

Common questions

What is a good 5K time?

There is no right time. Many first timers finish between 30 and 40 minutes.

What pace is a 30 minute 5K?

6:00 per kilometre, or 9:39 per mile.

How do I get faster at 5K?

Run more easy miles, add one session of faster efforts a week, and be patient for 6 to 8 weeks.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.