5K pace chart
Every pace against the finish time it produces over 5 kilometres, in five-second steps. A thirty-minute 5K is 6:00 per kilometre exactly. No JavaScript, no signup, prints on one page.
6:00MIN /KM
A finish time is a wish until it is a row of splits. 6:00 per kilometre, every kilometre, is what 30:00 over 5k costs — and the mark that decides it is halfway, at 15:00 on the clock.
गणना की गई·0:30:00 ÷ 5 km, then × each kilometre mark·अनुमान नहीं, मॉडल नहीं·काम कर रहा है, JUL 2026 में जाँचा गया
How a 5K target becomes 5 splits
- Take the target off the stub and turn it into seconds. Two hours is 7,200.
- Divide by the official distance in kilometres — 21.0975 for the half, 42.195 for the marathon, never the rounded ones. That quotient is the pace you have to hold, in seconds per kilometre.
- Multiply that pace by each kilometre mark in turn. Those products are the cumulative clock readings printed against the ticks — the numbers you compare your watch to, rather than dividing under fatigue.
- Convert once for the units you race in: ×1.609344 for a mile, 3,600 ÷ pace for km/h.
- Scale the splits so they sum to the target exactly, so no rounding drift accumulates across 42 ticks.
pace/km = target seconds ÷ distance km split(k) = pace/km × k (k = 1 … n, cumulative) halfway = target seconds ÷ 2 pace/mile = pace/km × 1.609344 km/h = 3600 ÷ pace/km
Pace to finish time
Find your pace in the first column and read across. Kilometre paces are in five-second steps from 3:00 to 9:00.
| Pace /km | Pace /mile | Speed km/h | Finish time | Halfway | Est. VO2max |
|---|---|---|---|---|---|
| 3:00 | 4:50 | 20.0 | 0:15:00 | 0:07:30 | 69.6 |
| 3:05 | 4:58 | 19.5 | 0:15:25 | 0:07:43 | 67.4 |
| 3:10 | 5:06 | 18.9 | 0:15:50 | 0:07:55 | 65.4 |
| 3:15 | 5:14 | 18.5 | 0:16:15 | 0:08:08 | 63.4 |
| 3:20 | 5:22 | 18.0 | 0:16:40 | 0:08:20 | 61.6 |
| 3:25 | 5:30 | 17.6 | 0:17:05 | 0:08:33 | 59.8 |
| 3:30 | 5:38 | 17.1 | 0:17:30 | 0:08:45 | 58.2 |
| 3:35 | 5:46 | 16.7 | 0:17:55 | 0:08:58 | 56.6 |
| 3:40 | 5:54 | 16.4 | 0:18:20 | 0:09:10 | 55.1 |
| 3:45 | 6:02 | 16.0 | 0:18:45 | 0:09:23 | 53.7 |
| 3:50 | 6:10 | 15.7 | 0:19:10 | 0:09:35 | 52.3 |
| 3:55 | 6:18 | 15.3 | 0:19:35 | 0:09:48 | 51.0 |
| 4:00 | 6:26 | 15.0 | 0:20:00 | 0:10:00 | 49.8 |
| 4:05 | 6:34 | 14.7 | 0:20:25 | 0:10:13 | 48.6 |
| 4:10 | 6:42 | 14.4 | 0:20:50 | 0:10:25 | 47.5 |
| 4:15 | 6:50 | 14.1 | 0:21:15 | 0:10:38 | 46.4 |
| 4:20 | 6:58 | 13.8 | 0:21:40 | 0:10:50 | 45.3 |
| 4:25 | 7:06 | 13.6 | 0:22:05 | 0:11:03 | 44.3 |
| 4:30 | 7:15 | 13.3 | 0:22:30 | 0:11:15 | 43.4 |
| 4:35 | 7:23 | 13.1 | 0:22:55 | 0:11:28 | 42.5 |
| 4:40 | 7:31 | 12.9 | 0:23:20 | 0:11:40 | 41.6 |
| 4:45 | 7:39 | 12.6 | 0:23:45 | 0:11:53 | 40.7 |
| 4:50 | 7:47 | 12.4 | 0:24:10 | 0:12:05 | 39.9 |
| 4:55 | 7:55 | 12.2 | 0:24:35 | 0:12:18 | 39.1 |
| 5:00 | 8:03 | 12.0 | 0:25:00 | 0:12:30 | 38.3 |
| 5:05 | 8:11 | 11.8 | 0:25:25 | 0:12:43 | 37.6 |
| 5:10 | 8:19 | 11.6 | 0:25:50 | 0:12:55 | 36.8 |
| 5:15 | 8:27 | 11.4 | 0:26:15 | 0:13:08 | 36.2 |
| 5:20 | 8:35 | 11.3 | 0:26:40 | 0:13:20 | 35.5 |
| 5:25 | 8:43 | 11.1 | 0:27:05 | 0:13:33 | 34.8 |
| 5:30 | 8:51 | 10.9 | 0:27:30 | 0:13:45 | 34.2 |
| 5:35 | 8:59 | 10.7 | 0:27:55 | 0:13:58 | 33.6 |
| 5:40 | 9:07 | 10.6 | 0:28:20 | 0:14:10 | 33.0 |
| 5:45 | 9:15 | 10.4 | 0:28:45 | 0:14:23 | 32.4 |
| 5:50 | 9:23 | 10.3 | 0:29:10 | 0:14:35 | 31.9 |
| 5:55 | 9:31 | 10.1 | 0:29:35 | 0:14:48 | 31.3 |
| 6:00 | 9:39 | 10.0 | 0:30:00 | 0:15:00 | 30.8 |
| 6:05 | 9:47 | 9.9 | 0:30:25 | 0:15:13 | 30.3 |
| 6:10 | 9:55 | 9.7 | 0:30:50 | 0:15:25 | 29.8 |
| 6:15 | 10:04 | 9.6 | 0:31:15 | 0:15:38 | 29.3 |
| 6:20 | 10:12 | 9.5 | 0:31:40 | 0:15:50 | 28.9 |
| 6:25 | 10:20 | 9.4 | 0:32:05 | 0:16:03 | 28.4 |
| 6:30 | 10:28 | 9.2 | 0:32:30 | 0:16:15 | 28.0 |
| 6:35 | 10:36 | 9.1 | 0:32:55 | 0:16:28 | 27.6 |
| 6:40 | 10:44 | 9.0 | 0:33:20 | 0:16:40 | 27.1 |
| 6:45 | 10:52 | 8.9 | 0:33:45 | 0:16:53 | 26.7 |
| 6:50 | 11:00 | 8.8 | 0:34:10 | 0:17:05 | 26.3 |
| 6:55 | 11:08 | 8.7 | 0:34:35 | 0:17:18 | 25.9 |
| 7:00 | 11:16 | 8.6 | 0:35:00 | 0:17:30 | 25.6 |
| 7:05 | 11:24 | 8.5 | 0:35:25 | 0:17:43 | 25.2 |
| 7:10 | 11:32 | 8.4 | 0:35:50 | 0:17:55 | 24.8 |
| 7:15 | 11:40 | 8.3 | 0:36:15 | 0:18:08 | 24.5 |
| 7:20 | 11:48 | 8.2 | 0:36:40 | 0:18:20 | 24.1 |
| 7:25 | 11:56 | 8.1 | 0:37:05 | 0:18:33 | 23.8 |
| 7:30 | 12:04 | 8.0 | 0:37:30 | 0:18:45 | 23.5 |
| 7:35 | 12:12 | 7.9 | 0:37:55 | 0:18:58 | 23.2 |
| 7:40 | 12:20 | 7.8 | 0:38:20 | 0:19:10 | 22.9 |
| 7:45 | 12:28 | 7.7 | 0:38:45 | 0:19:23 | 22.6 |
| 7:50 | 12:36 | 7.7 | 0:39:10 | 0:19:35 | 22.3 |
| 7:55 | 12:44 | 7.6 | 0:39:35 | 0:19:48 | 22.0 |
| 8:00 | 12:52 | 7.5 | 0:40:00 | 0:20:00 | 21.7 |
| 8:05 | 13:01 | 7.4 | 0:40:25 | 0:20:13 | 21.4 |
| 8:10 | 13:09 | 7.3 | 0:40:50 | 0:20:25 | 21.1 |
| 8:15 | 13:17 | 7.3 | 0:41:15 | 0:20:38 | 20.9 |
| 8:20 | 13:25 | 7.2 | 0:41:40 | 0:20:50 | 20.6 |
| 8:25 | 13:33 | 7.1 | 0:42:05 | 0:21:03 | 20.3 |
| 8:30 | 13:41 | 7.1 | 0:42:30 | 0:21:15 | 20.1 |
| 8:35 | 13:49 | 7.0 | 0:42:55 | 0:21:28 | — |
| 8:40 | 13:57 | 6.9 | 0:43:20 | 0:21:40 | — |
| 8:45 | 14:05 | 6.9 | 0:43:45 | 0:21:53 | — |
| 8:50 | 14:13 | 6.8 | 0:44:10 | 0:22:05 | — |
| 8:55 | 14:21 | 6.7 | 0:44:35 | 0:22:18 | — |
| 9:00 | 14:29 | 6.7 | 0:45:00 | 0:22:30 | — |
गणना की गई·pace × distance for the finish, ÷ 2 for halfway; VO2max where the distance supports it·अनुमान नहीं, मॉडल नहीं·काम कर रहा है, JUL 2026 में जाँचा गया
Target time to pace
The other direction — the question people actually type into a search box.
| Target | Pace /km | Pace /mile | Speed km/h | Halfway split |
|---|---|---|---|---|
| 0:20:00 | 4:00 | 6:26 | 15.0 | 0:10:00 |
| 0:22:30 | 4:30 | 7:15 | 13.3 | 0:11:15 |
| 0:25:00 | 5:00 | 8:03 | 12.0 | 0:12:30 |
| 0:27:30 | 5:30 | 8:51 | 10.9 | 0:13:45 |
| 0:30:00 | 6:00 | 9:39 | 10.0 | 0:15:00 |
| 0:32:30 | 6:30 | 10:28 | 9.2 | 0:16:15 |
| 0:35:00 | 7:00 | 11:16 | 8.6 | 0:17:30 |
| 0:37:30 | 7:30 | 12:04 | 8.0 | 0:18:45 |
| 0:40:00 | 8:00 | 12:52 | 7.5 | 0:20:00 |
| 0:45:00 | 9:00 | 14:29 | 6.7 | 0:22:30 |
| 0:50:00 | 10:00 | 16:06 | 6.0 | 0:25:00 |
Want the whole band, tick by tick, for one of these? The split calculator prints it, evenly paced or with a negative split.
Wearing the band, not memorising the pace
Not by memorising your goal pace. By memorising two or three cumulative checkpoints — what the clock should read at 1 km, 2 km and 4 km. Elapsed time against a written number is a comparison you can still make when tired. Dividing in your head is not.
Second, expect your watch to disagree with the course. Race distances are certified by measuring the shortest possible legal route; you will not run it, and GPS in a city adds error on top. A watch reading 0.4% long over a marathon is completely normal, and it means your watch's average pace will look better than the pace the finish clock implies. Trust the mile and kilometre markers on the course.
Third, adjust for the day. These tables assume conditions in which pace and effort agree with each other. In Indian race conditions they frequently do not — see भारतीय गर्मी में दौड़ना for what humidity does to a target, and running and air quality for the days you should not be racing at all.
What the 5K clock gets asked
What pace do I need for a 5K?
Divide your target time by 5 km. A thirty-minute 5K is 6:00 per kilometre exactly. The table on this page does it for every target from 0:20:00 downwards in five-second-per-kilometre steps.
How long is a 5K?
5 kilometres. Using a rounded figure instead — 21.1 km or 42.2 km — puts a marathon finish time out by about fifteen seconds at four-hour pace, which is enough to matter to anyone chasing a round number.
Is my 5K pace good?
Pace on its own is not a verdict; it depends on age, training history, heat and the course. A more useful question is what the same effort implies at other distances — the race time predictor answers that, and the VO2max estimator turns the same result into a fitness number.
Why do my splits not match the chart?
Two reasons, both normal. GPS watches consistently over-measure distance in cities with tall buildings, so your watch shows a faster average pace than the certified course produces. And every runner adds distance by not running the racing line — a marathon measured at 42.195 km is very often 42.6 km on a watch.
Other distances, same ruler
इस साइट पर हर समय, गति और शारीरिक आँकड़ा किसी प्रकाशित फ़ॉर्मूले से निकाला जाता है, और उस फ़ॉर्मूले को नाम सहित दिखाया गया है — मेथड पेज. यहाँ कुछ भी ऐसे मॉडल से अनुमानित नहीं है जिसे आप जाँच न सकें। दौड़ का ब्योरा बदलता रहता है — तारीख़, रूट और एंट्री हमेशा आधिकारिक आयोजक से पक्की करें। ट्रेनिंग से जुड़ी बातें सामान्य जानकारी हैं, व्यक्तिगत कोचिंग या चिकित्सकीय सलाह नहीं।
स्रोत·रेस कैलेंडर + पेस की गणना·समीक्षित जुलाई 2026
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