5K Pace Chart (Free PDF Download)

Planning to run a 5K, but curious about the pace you need to hit your time goal? Or maybe you know your pace and want to see what your race time should be? This 5K pace chart (with free downloadable PDF!) is perfect for you.

The chart will break down 5K pace by minutes per mile and will show you what your expected finish time should be at that pace.

It will also show you the mile by mile breakdown of the times you’ll want to hit to stay on track to hit a certain pace goal.

You can use this to help you determine speedwork paces to practice at in order to shave a little time off of your past 5K times.

Download Your 5K Pace Chart

Feel free to download the 5K pace chart PDF, print it out, and keep it on hand in your track bag. You can look at the images below, but they’re easier to read in the larger PDF version.

We’ve also pulled some of the most common paces and written them out below the images for quick reference, but note that the PDF chart contains more as it breaks down every pace from 4:30 minutes/mile to 17:00 minutes/mile in 10-second increments.

17:00 min/mile pace

1 mile – 17:00
2 mile – 34:00
3 mile – 51:00
5K – 52:49

16:00 min/mile pace

1 mile – 16:00
2 mile – 32:00
3 mile – 48:00
5K – 49:43

15:00 min/mile pace

1 mile – 15:00
2 mile – 30:00
3 mile – 45:00
5K – 46:36

14:00 min/mile pace

1 mile – 14:00
2 mile – 28:00
3 mile – 42:00
5K – 43:30

13:00 min/mile pace

1 mile – 13:00
2 mile – 26:00
3 mile – 39:00
5K – 40:23

12:00 min/mile pace

1 mile – 12:00
2 mile – 24:00
3 mile – 36:00
5K – 37:17

11:00 min/mile pace

1 mile – 11:00
2 mile – 22:00
3 mile – 33:00
5K – 34:11

10:00 min/mile pace

1 mile – 10:00
2 mile – 20:00
3 mile – 30:00
5K – 31:04

9:00 min/mile pace

1 mile – 9:00
2 mile – 18:00
3 mile – 27:00
5K – 27:58

8:00 min/mile pace

1 mile – 8:00
2 mile – 16:00
3 mile – 24:00
5K – 24:51

7:00 min/mile pace

1 mile – 7:00
2 mile – 14:00
3 mile – 21:00
5K – 21:45

6:00 min/mile pace

1 mile – 6:00
2 mile – 12:00
3 mile – 18:00
5K – 18:38

5:00 min/mile pace

1 mile – 5:00
2 mile – 10:00
3 mile – 15:00
5K – 15:32

Helpful FAQ

As you’re putting together your plan for training for your race and pacing your 5K, here are some helpful questions and answers that may arise:

What is the average 5K time?

In the US, the average 5K finish time is approximately 39:02 minutes, according to RunRepeat. Keep in mind this data was analyzed in 2018, so it may vary slightly today.

What’s a “good” 5K time?

A good 5K time will depend on the individual, their running ability, and the course that is being run. An experienced fast runner may feel good finishing a 5K in 18 minutes, while a slower runner might feel great clocking in around 40 minutes. Good is subjective to your goals and abilities!

What’s the world record 5K time?

The world record for a 5K road race (i.e. not on a track) is held by Ethiopia’s Berihu Aregawi at 12:49 for men, and by Ethopia’s Ejegayehu Taye at 14:19 for women, both recorded on the same day at the Cursa dels Nassos in Barcelona, according to World Athletics.

How do I know what my 5K race pace should be?

Your 5K pace will depend on your running ability and experience. If you’re a beginner, try not to worry too much about time, but rather consistent running that will allow you to cross the finish line. Once you have one 5K race result for reference, you can start working on training that will help bring down your time.

What’s a good pace to start training for a 5K?

If you’re just starting out in running, it’s important to build up your endurance before attempting to set any speed goals. Begin with a run/walk plan, or, if you’re able, easy steady runs at conversational pace. Gradually work your way up by increasing mileage. After a few months, you can start to incorporate speedwork to improve the pace of your runs, but it’s important to build that aerobic base first.

The Bottom Line

Whether you’re an experienced runner or a beginner, the 5K pace chart is a great way to get an idea of your expected finish time based on your current running ability. Download the free PDF and get ready for race day – we hope to see you at the finish line!

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A mockup of the 5K pace chart with a text overlay that says "Runners, grab a 5K pace chart. Free PDF download in blog post.".

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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