5k Pace Chart

Use these 5k pace charts to find your target running paces for 400m, 800m, 1km, 1200m and 1600m intervals. You can also use these view your target km and mile pace along with the equivalent speeds (in KMH and MPH) for 5km pace treadmill running.

For example, if you’re a 17:30 5k runner scroll down to the 2nd chart or use the quick link below. You can then see the target time for running 5k pace intervals from 400m up to 1600m. If you’re controlling these intervals using a GPS device, or footpod, you can use the KM and Mile pace to establish target paces for intervals. Alternatively, you can see the equivalent speed (KMH and MPH) for 5k treadmill running intervals.

Related: How to run a faster 5km


5K Target Time: 12:30-17:15

5k
Time
400m
600m
800m
1KM
1200m
1600m
Mile Pace
Speed
KMH
Speed
MPH
12:3001:00.001:30.002:00.002:30.003:00.004:00.004:01.424.014.9
12:4501:01.201:31.802:02.402:33.003:03.604:04.804:06.223.514.6
13:0001:02.401:33.602:04.802:36.003:07.204:09.604:11.123.114.3
13:1501:03.601:35.402:07.202:39.003:10.804:14.404:15.922.614.1
13:3001:04.801:37.202:09.602:42.003:14.404:19.204:20.722.213.8
13:4501:06.001:39.002:12.002:45.003:18.004:24.004:25.521.813.6
14:0001:07.201:40.802:14.402:48.003:21.604:28.804:30.421.413.3
14:1501:08.401:42.602:16.802:51.003:25.204:33.604:35.221.113.1
14:3001:09.601:44.402:19.202:54.003:28.804:38.404:40.020.712.9
14:4501:10.801:46.202:21.602:57.003:32.404:43.204:44.920.312.6
15:0001:12.001:48.002:24.003:00.003:36.004:48.004:49.720.012.4
15:1501:13.201:49.802:26.403:03.003:39.604:52.804:54.519.712.2
15:3001:14.401:51.602:28.803:06.003:43.204:57.604:59.319.412.0
15:4501:15.601:53.402:31.203:09.003:46.805:02.405:04.219.011.8
16:0001:16.801:55.202:33.603:12.003:50.405:07.205:09.018.811.7
16:1501:18.001:57.002:36.003:15.003:54.005:12.005:13.818.511.5
16:3001:19.201:58.802:38.403:18.003:57.605:16.805:18.618.211.3
16:4501:20.402:00.602:40.803:21.004:01.205:21.605:23.517.911.1
17:0001:21.602:02.402:43.203:24.004:04.805:26.405:28.317.611.0
17:1501:22.802:04.202:45.603:27.004:08.405:31.205:33.117.410.8
5k pace chart (12:30-17:15)


5K Target Time: 17:30-22:15

5KM
Time
400m
600m
800m
1KM
1200m
1600m
Mile
Pace
Speed
KMH
Speed
MPH
17:3001:24.002:06.002:48.003:30.004:12.005:36.005:38.017.110.7
17:4501:25.202:07.802:50.403:33.004:15.605:40.805:42.816.910.5
18:0001:26.402:09.602:52.803:36.004:19.205:45.605:47.616.710.4
18:1501:27.602:11.402:55.203:39.004:22.805:50.405:52.416.410.2
18:3001:28.802:13.202:57.603:42.004:26.405:55.205:57.316.210.1
18:4501:30.002:15.003:00.003:45.004:30.006:00.006:02.116.09.9
19:0001:31.202:16.803:02.403:48.004:33.606:04.806:06.915.89.8
19:1501:32.402:18.603:04.803:51.004:37.206:09.606:11.815.69.7
19:3001:33.602:20.403:07.203:54.004:40.806:14.406:16.615.49.6
19:4501:34.802:22.203:09.603:57.004:44.406:19.206:21.415.29.4
20:0001:36.002:24.003:12.004:00.004:48.006:24.006:26.215.09.3
20:1501:37.202:25.803:14.404:03.004:51.606:28.806:31.114.89.2
20:3001:38.402:27.603:16.804:06.004:55.206:33.606:35.914.69.1
20:4501:39.602:29.403:19.204:09.004:58.806:38.406:40.714.59.0
21:0001:40.802:31.203:21.604:12.005:02.406:43.206:45.614.38.9
21:1501:42.002:33.003:24.004:15.005:06.006:48.006:50.414.18.8
21:3001:43.202:34.803:26.404:18.005:09.606:52.806:55.214.08.7
21:4501:44.402:36.603:28.804:21.005:13.206:57.607:00.013.88.6
22:0001:45.602:38.403:31.204:24.005:16.807:02.407:04.913.68.5
22:1501:46.802:40.203:33.604:27.005:20.407:07.207:09.713.58.4
5k Pace Chart (17:30-22:15)


5K Target Time: 22:30-27:15

5km
Time
400m
600m
800m
1KM
1200m
1600m
Mile
Pace
Speed
KMH
Speed
MPH
22:3001:48.002:42.003:36.004:30.005:24.007:12.007:14.513.38.3
22:4501:49.202:43.803:38.404:33.005:27.607:16.807:19.313.28.2
23:0001:50.402:45.603:40.804:36.005:31.207:21.607:24.213.08.1
23:1501:51.602:47.403:43.204:39.005:34.807:26.407:29.012.98.0
23:3001:52.802:49.203:45.604:42.005:38.407:31.207:33.812.87.9
23:4501:54.002:51.003:48.004:45.005:42.007:36.007:38.712.67.8
24:0001:55.202:52.803:50.404:48.005:45.607:40.807:43.512.57.8
24:1501:56.402:54.603:52.804:51.005:49.207:45.607:48.312.47.7
24:3001:57.602:56.403:55.204:54.005:52.807:50.407:53.112.27.6
24:4501:58.802:58.203:57.604:57.005:56.407:55.207:58.012.17.5
25:0002:00.003:00.004:00.005:00.006:00.008:00.008:02.812.07.5
25:1502:01.203:01.804:02.405:03.006:03.608:04.808:07.611.97.4
25:3002:02.403:03.604:04.805:06.006:07.208:09.608:12.511.87.3
25:4502:03.603:05.404:07.205:09.006:10.808:14.408:17.311.77.2
26:0002:04.803:07.204:09.605:12.006:14.408:19.208:22.111.57.2
26:1502:06.003:09.004:12.005:15.006:18.008:24.008:26.911.47.1
26:3002:07.203:10.804:14.405:18.006:21.608:28.808:31.811.37.0
26:4502:08.403:12.604:16.805:21.006:25.208:33.608:36.611.27.0
27:0002:09.603:14.404:19.205:24.006:28.808:38.408:41.411.16.9
27:1502:10.803:16.204:21.605:27.006:32.408:43.208:46.311.06.8
5k Pace Chart (22:30-27:15)


5K Target Time: 27:30-32:15

5KM
Time
400m
600m
800m
1KM
1200m
1600m
Mile
Pace
Speed
KMH
Speed
MPH
27:3002:12.003:18.004:24.005:30.006:36.008:48.008:51.110.96.8
27:4502:13.203:19.804:26.405:33.006:39.608:52.808:55.910.86.7
28:0002:14.403:21.604:28.805:36.006:43.208:57.609:00.710.76.7
28:1502:15.603:23.404:31.205:39.006:46.809:02.409:05.610.66.6
28:3002:16.803:25.204:33.605:42.006:50.409:07.209:10.410.56.5
28:4502:18.003:27.004:36.005:45.006:54.009:12.009:15.210.46.5
29:0002:19.203:28.804:38.405:48.006:57.609:16.809:20.110.36.4
29:1502:20.403:30.604:40.805:51.007:01.209:21.609:24.910.36.4
29:3002:21.603:32.404:43.205:54.007:04.809:26.409:29.710.26.3
29:4502:22.803:34.204:45.605:57.007:08.409:31.209:34.510.16.3
30:0002:24.003:36.004:48.006:00.007:12.009:36.009:39.410.06.2
30:1502:25.203:37.804:50.406:03.007:15.609:40.809:44.29.96.2
30:3002:26.403:39.604:52.806:06.007:19.209:45.609:49.09.86.1
30:4502:27.603:41.404:55.206:09.007:22.809:50.409:53.89.86.1
31:0002:28.803:43.204:57.606:12.007:26.409:55.209:58.79.76.0
31:1502:30.003:45.005:00.006:15.007:30.010:00.010:03.59.66.0
31:3002:31.203:46.805:02.406:18.007:33.610:04.810:08.39.55.9
31:4502:32.403:48.605:04.806:21.007:37.210:09.610:13.29.45.9
32:0002:33.603:50.405:07.206:24.007:40.810:14.410:18.09.45.8
32:1502:34.803:52.205:09.606:27.007:44.410:19.210:22.89.35.8
5k Pace Chart (27:30-32:15)


5K Target Time: 32:30-37:15

5KM
Time
400m
600m
800m
1KM
1200m
1600m
Mile
Pace
Speed
KMH
Speed
MPH
32:3002:36.003:54.005:12.006:30.007:48.010:24.010:27.69.25.7
32:4502:37.203:55.805:14.406:33.007:51.610:28.810:32.59.25.7
33:0002:38.403:57.605:16.806:36.007:55.210:33.610:37.39.15.6
33:1502:39.603:59.405:19.206:39.007:58.810:38.410:42.19.05.6
33:3002:40.804:01.205:21.606:42.008:02.410:43.210:47.09.05.6
33:4502:42.004:03.005:24.006:45.008:06.010:48.010:51.88.95.5
34:0002:43.204:04.805:26.406:48.008:09.610:52.810:56.68.85.5
34:1502:44.404:06.605:28.806:51.008:13.210:57.611:01.48.85.4
34:3002:45.604:08.405:31.206:54.008:16.811:02.411:06.38.75.4
34:4502:46.804:10.205:33.606:57.008:20.411:07.211:11.18.65.4
35:0002:48.004:12.005:36.007:00.008:24.011:12.011:15.98.65.3
35:1502:49.204:13.805:38.407:03.008:27.611:16.811:20.88.55.3
35:3002:50.404:15.605:40.807:06.008:31.211:21.611:25.68.55.3
35:4502:51.604:17.405:43.207:09.008:34.811:26.411:30.48.45.2
36:0002:52.804:19.205:45.607:12.008:38.411:31.211:35.28.35.2
36:1502:54.004:21.005:48.007:15.008:42.011:36.011:40.18.35.1
36:3002:55.204:22.805:50.407:18.008:45.611:40.811:44.98.25.1
36:4502:56.404:24.605:52.807:21.008:49.211:45.611:49.78.25.1
37:0002:57.604:26.405:55.207:24.008:52.811:50.411:54.58.15.0
37:1502:58.804:28.205:57.607:27.008:56.411:55.211:59.48.15.0
5k Pace Chart (32:30-37:15)
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