Free tool
5K Pace Calculator
Enter a 5K finish time and get the pace per mile, pace per kilometer, and average speed behind it, plus the splits you would need to hit on the day.
A 5K is 5 kilometers, or 3.1 miles.
Minutes
Seconds
Or pick a common time
A 30:00 5K
Per mile
9:39
Per km
6:00
Speed
6.2mph
Speed
10.0km/h
Kilometer splits
- 1 km6:00
- 2 km12:00
- 3 km18:00
- 4 km24:00
- 5 km30:00
Mile splits
- 1 mi9:39
- 2 mi19:19
- 3 mi28:58
How 5K pace is calculated
A 5K is 5 kilometers, which is 3.10686 miles. Pace is just the finish time divided by the distance.
- Pace per kilometer = finish time ÷ 5
- Pace per mile = finish time ÷ 3.10686
- Speed in km/h = 5 ÷ (finish time in hours)
- Speed in mph = 3.10686 ÷ (finish time in hours)
So a 30 minute 5K works out to 6:00 per kilometer, 9:39 per mile, 10 km/h, and 6.2 mph. All four describe the same run.
How far is a 5K?
5 kilometers is 3.1069 miles, normally written as 3.1. It is 5,000 meters, 5,468 yards, or 12 and a half laps of a standard 400 meter track.
| Unit | 5K equals |
|---|---|
| Miles | 3.1069 (3.1 rounded) |
| Kilometers | 5 |
| Meters | 5,000 |
| Yards | 5,468 |
| Track laps (400 m) | 12.5 |
Scroll the table sideways to see every column.
One mile is exactly 1.609344 kilometers, so 5 divided by 1.609344 gives 3.10686. The full conversion is here.
What is a good 5K time for a beginner?
Most first-timers finish somewhere between 30 and 45 minutes, walk breaks included. There is no threshold that makes it count.
| Finish time | Per mile | Per km | mph |
|---|---|---|---|
| 45:00 | 14:29 | 9:00 | 4.1 |
| 40:00 | 12:52 | 8:00 | 4.7 |
| 35:00 | 11:16 | 7:00 | 5.3 |
| 30:00 | 9:39 | 6:00 | 6.2 |
| 27:30 | 8:51 | 5:30 | 6.8 |
| 25:00 | 8:03 | 5:00 | 7.5 |
Scroll the table sideways to see every column.
If your first 5K lands at 42 minutes, that is a finished 5K and a number to beat later. That is the whole point of having one.
Using pace to plan race day
Knowing your target pace is useful for one specific reason: it stops you starting too fast. Almost every beginner does, and the first kilometer is where a first 5K gets ruined.
- 01
Pick a target you could hold for 30 minutes
Not your best mile pace. Something you could talk in short sentences at.
- 02
Run the first kilometer slower than that
About 10 to 15 seconds per kilometer slower. Adrenaline makes your normal pace feel effortless for the first four minutes, and then it stops.
- 03
Settle onto target for the middle
Kilometers two and three are where the race is actually run.
- 04
Spend whatever is left in the last kilometer
If you paced it right, you will be passing people at the end.
Pace is a plan, effort is the reality
Wind, hills, and heat all change what a given pace costs you. If the number says you are on target but you cannot speak a short sentence, trust the breathing and ease off.
Converting pace to treadmill speed
Treadmills show speed in mph or km/h, not pace, which makes the conversion useful when you are training indoors for an outdoor race.
| Pace per mile | mph | km/h |
|---|---|---|
| 15:00 | 4.0 | 6.4 |
| 13:20 | 4.5 | 7.2 |
| 12:00 | 5.0 | 8.0 |
| 10:55 | 5.5 | 8.9 |
| 10:00 | 6.0 | 9.7 |
| 9:14 | 6.5 | 10.5 |
Scroll the table sideways to see every column.
Beginner starting speeds and incline are covered in the treadmill guide.
Frequently asked questions
How far is a 5K in miles?
3.10686 miles, usually rounded to 3.1.
What pace is a 30 minute 5K?
9:39 per mile, or 6:00 per kilometer. That works out to 6.2 mph or 10 km/h.
What is a good 5K time for a beginner?
Most first-timers finish between 30 and 45 minutes. Anything in that range is a normal, respectable first 5K.
Should I run my 5K at an even pace?
Slightly slower for the first kilometer and even after that works well for most beginners. Starting fast and hanging on is the most common way a first 5K goes wrong.
How do I convert 5K pace to treadmill speed?
Divide 60 by your pace per mile in minutes to get mph. A 12:00 per mile pace is 60 ÷ 12 = 5.0 mph. Multiply mph by 1.61 for km/h.
The full guides
5K Training Plan for Complete Beginners
A free 8-week 5K training plan for complete beginners. Week-by-week run/walk schedule, an example session, race-day pacing, and what to do if you miss a week.
Beginner Running Plan: How to Start Running From Zero
A free 8-week beginner running plan that starts with walking. Includes a week-by-week schedule, an example session, and the mistakes that make most people quit in week two.
Related reading
How Long Does It Take to Run a 5K?
Most beginners finish a 5K in 30 to 45 minutes. Here is what the race data actually shows, plus a pace table so you can work out your own finish time.
How Many Miles Is a 5K?
A 5K is 3.1069 miles, or 3.1 for short. Here is the exact conversion, what it looks like on a track, and how long it takes to run or walk.
What Is a Good 5K Time for a Beginner?
Anything under 40 minutes is a solid first 5K. Here is what the largest published race study found, and why comparing yourself to it is mostly a trap.
How to Run Your First 5K Without Stopping
Running 5K without walking comes down to pace, not fitness. Here is the training that gets you there and the race-day plan that stops you blowing up in the first kilometer.