Are you training for a 5k race? Or maybe you’re just running a bit more often these days and you want to know what your rough speed is. Or maybe thinking about a 5k scares you. If that’s you, you can get started on a treadmill instead. Here’s a guide on understanding your treadmill pace.
5k running pace chart in kilometers
Here’s a 5k running pace chart. You can see in the first column there’s the average pace (min/km), and then the next 5 columns show you that pace (if you were consistent with every kilometer; so take this with a pinch of salt as this doesn’t always happen). And then the final column is your estimated finish time. So, for example, if you run at a consistent pace of 5 minutes per kilometer, you’d finish after 26 minutes.
| Average Kilometer Pace | Kilometer 1 | Kilometer 2 | Kilometer 3 | Kilometer 4 | Kilometer 5 | Estimated Finish Time |
| 4:00 minutes/km | 4:00 | 4:00 | 4:00 | 4:00 | 4:00 | 20 minutes |
| 4:10 minutes/km | 4:10 | 4:10 | 4:10 | 4:10 | 4:10 | 21 minutes |
| 4:20 minutes/km | 4:20 | 4:20 | 4:20 | 4:20 | 4:20 | 22 minutes |
| 4:30 minutes/km | 4:30 | 4:30 | 4:30 | 4:30 | 4:30 | 23 minutes |
| 4:40 minutes/km | 4:40 | 4:40 | 4:40 | 4:40 | 4:40 | 24 minutes |
| 4:50 minutes/km | 4:50 | 4:50 | 4:50 | 4:50 | 4:50 | 25 minutes |
| 5:00 minutes/km | 5:00 | 5:00 | 5:00 | 5:00 | 5:00 | 26 minutes |
| 5:10 minutes/km | 5:10 | 5:10 | 5:10 | 5:10 | 5:10 | 27 minutes |
| 5:20 minutes/km | 5:20 | 5:20 | 5:20 | 5:20 | 5:20 | 28 minutes |
| 5:30 minutes/km | 5:30 | 5:30 | 5:30 | 5:30 | 5:30 | 29 minutes |
| 5:40 minutes/km | 5:40 | 5:40 | 5:40 | 5:40 | 5:40 | 30 minutes |
| 5:50 minutes/km | 5:50 | 5:50 | 5:50 | 5:50 | 5:50 | 31 minutes |
| 6:00 minutes/km | 6:00 | 6:00 | 6:00 | 6:00 | 6:00 | 32 minutes |
| 6:10 minutes/km | 6:10 | 6:10 | 6:10 | 6:10 | 6:10 | 33 minutes |
| 6:20 minutes/km | 6:20 | 6:20 | 6:20 | 6:20 | 6:20 | 34 minutes |
| 6:30 minutes/km | 6:30 | 6:30 | 6:30 | 6:30 | 6:30 | 35 minutes |
| 6:40 minutes/km | 6:40 | 6:40 | 6:40 | 6:40 | 6:40 | 36 minutes |
| 6:50 minutes/km | 6:50 | 6:50 | 6:50 | 6:50 | 6:50 | 37 minutes |
| 7:00 minutes/km | 7:00 | 7:00 | 7:00 | 7:00 | 7:00 | 38 minutes |
5K / 3-Mile Pacing Chart (Up to 12 Minutes/Mile)
If you work in miles, but you’re doing a 5k run or race, here’s a similar table for you. We’ve started with 4:00 minutes per mile (for those more experienced and pro runners) and then gone up to 12 minutes per mile (for those beginner runners). If you’re a beginner at this running melarkey, check out my guide on how to increase your volume of miles and how to get into running as a beginner.
| Average Mile Pace | Mile 1 | Mile 2 | Mile 3 | Estimated Finish Time |
| 4:00 minutes/mile | 3:55 | 3:55 | 3:55 | 11 minutes 45 seconds |
| 4:10 minutes/mile | 4:04 | 4:04 | 4:04 | 12 minutes 12 seconds |
| 4:20 minutes/mile | 4:13 | 4:13 | 4:13 | 12 minutes 39 seconds |
| 4:30 minutes/mile | 4:22 | 4:22 | 4:22 | 13 minutes 6 seconds |
| 4:40 minutes/mile | 4:31 | 4:31 | 4:31 | 13 minutes 33 seconds |
| 4:50 minutes/mile | 4:40 | 4:40 | 4:40 | 14 minutes |
| 5:00 minutes/mile | 4:49 | 4:49 | 4:49 | 14 minutes 27 seconds |
| 5:10 minutes/mile | 4:58 | 4:58 | 4:58 | 14 minutes 54 seconds |
| 5:20 minutes/mile | 5:07 | 5:07 | 5:07 | 15 minutes 21 seconds |
| 5:30 minutes/mile | 5:16 | 5:16 | 5:16 | 15 minutes 48 seconds |
| 5:40 minutes/mile | 5:25 | 5:25 | 5:25 | 16 minutes 15 seconds |
| 5:50 minutes/mile | 5:34 | 5:34 | 5:34 | 16 minutes 42 seconds |
| 6:00 minutes/mile | 5:43 | 5:43 | 5:43 | 17 minutes 9 seconds |
| 6:10 minutes/mile | 5:52 | 5:52 | 5:52 | 17 minutes 36 seconds |
| 6:20 minutes/mile | 6:01 | 6:01 | 6:01 | 18 minutes 3 seconds |
| 6:30 minutes/mile | 6:10 | 6:10 | 6:10 | 18 minutes 30 seconds |
| 6:40 minutes/mile | 6:19 | 6:19 | 6:19 | 18 minutes 57 seconds |
| 6:50 minutes/mile | 6:28 | 6:28 | 6:28 | 19 minutes 24 seconds |
| 7:00 minutes/mile | 6:37 | 6:37 | 6:37 | 19 minutes 51 seconds |
| 7:10 minutes/mile | 6:46 | 6:46 | 6:46 | 20 minutes 18 seconds |
| 7:20 minutes/mile | 6:55 | 6:55 | 6:55 | 20 minutes 45 seconds |
| 7:30 minutes/mile | 7:04 | 7:04 | 7:04 | 21 minutes 12 seconds |
| 7:40 minutes/mile | 7:13 | 7:13 | 7:13 | 21 minutes 39 seconds |
| 7:50 minutes/mile | 7:22 | 7:22 | 7:22 | 22 minutes 6 seconds |
| 8:00 minutes/mile | 7:31 | 7:31 | 7:31 | 22 minutes 33 seconds |
| 8:10 minutes/mile | 7:40 | 7:40 | 7:40 | 23 minutes |
| 8:20 minutes/mile | 7:49 | 7:49 | 7:49 | 23 minutes 27 seconds |
| 8:30 minutes/mile | 7:58 | 7:58 | 7:58 | 23 minutes 54 seconds |
| 8:40 minutes/mile | 8:07 | 8:07 | 8:07 | 24 minutes 21 seconds |
| 8:50 minutes/mile | 8:16 | 8:16 | 8:16 | 24 minutes 48 seconds |
| 9:00 minutes/mile | 8:25 | 8:25 | 8:25 | 25 minutes 15 seconds |
| 9:10 minutes/mile | 8:34 | 8:34 | 8:34 | 25 minutes 42 seconds |
| 9:20 minutes/mile | 8:43 | 8:43 | 8:43 | 26 minutes 9 seconds |
| 9:30 minutes/mile | 8:52 | 8:52 | 8:52 | 26 minutes 36 seconds |
| 9:40 minutes/mile | 9:01 | 9:01 | 9:01 | 27 minutes 1 seconds |
| 9:50 minutes/mile | 9:10 | 9:10 | 9:10 | 27 minutes 28 seconds |
| 10:00 minutes/mile | 9:19 | 9:19 | 9:19 | 27 minutes 55 seconds |
| 10:10 minutes/mile | 9:28 | 9:28 | 9:28 | 28 minutes 22 seconds |
| 10:20 minutes/mile | 9:37 | 9:37 | 9:37 | 28 minutes 49 seconds |
| 10:30 minutes/mile | 9:46 | 9:46 | 9:46 | 29 minutes 16 seconds |
| 10:40 minutes/mile | 9:55 | 9:55 | 9:55 | 29 minutes 43 seconds |
| 10:50 minutes/mile | 10:04 | 10:04 | 10:04 | 30 minutes 10 seconds |
| 11:00 minutes/mile | 10:13 | 10:13 | 10:13 | 30 minutes 37 seconds |
| 11:10 minutes/mile | 10:22 | 10:22 | 10:22 | 31 minutes 2 seconds |
| 11:20 minutes/mile | 10:31 | 10:31 | 10:31 | 31 minutes 29 seconds |
| 11:30 minutes/mile | 10:40 | 10:40 | 10:40 | 32 minutes |
| 11:40 minutes/mile | 10:49 | 10:49 | 10:49 | 32 minutes 27 seconds |
| 11:50 minutes/mile | 10:58 | 10:58 | 10:58 | 32 minutes 54 seconds |
| 12:00 minutes/mile | 11:07 | 11:07 | 11:07 | 33 minutes 21 seconds |
What’s a good time for a 5K run though?
I’m glad you asked! I have an article just for you. Find out my take on what a good 5k time looks like, and remember that running is your own personal journey..
Written by Katie McDonald, 18th September 2024
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