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
View the 5k Training Pace Charts
5K Target Time: 12:30-17:15
| 5k Time | 400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace | Speed KMH | Speed MPH |
|---|---|---|---|---|---|---|---|---|---|
| 12:30 | 01:00.0 | 01:30.0 | 02:00.0 | 02:30.0 | 03:00.0 | 04:00.0 | 04:01.4 | 24.0 | 14.9 |
| 12:45 | 01:01.2 | 01:31.8 | 02:02.4 | 02:33.0 | 03:03.6 | 04:04.8 | 04:06.2 | 23.5 | 14.6 |
| 13:00 | 01:02.4 | 01:33.6 | 02:04.8 | 02:36.0 | 03:07.2 | 04:09.6 | 04:11.1 | 23.1 | 14.3 |
| 13:15 | 01:03.6 | 01:35.4 | 02:07.2 | 02:39.0 | 03:10.8 | 04:14.4 | 04:15.9 | 22.6 | 14.1 |
| 13:30 | 01:04.8 | 01:37.2 | 02:09.6 | 02:42.0 | 03:14.4 | 04:19.2 | 04:20.7 | 22.2 | 13.8 |
| 13:45 | 01:06.0 | 01:39.0 | 02:12.0 | 02:45.0 | 03:18.0 | 04:24.0 | 04:25.5 | 21.8 | 13.6 |
| 14:00 | 01:07.2 | 01:40.8 | 02:14.4 | 02:48.0 | 03:21.6 | 04:28.8 | 04:30.4 | 21.4 | 13.3 |
| 14:15 | 01:08.4 | 01:42.6 | 02:16.8 | 02:51.0 | 03:25.2 | 04:33.6 | 04:35.2 | 21.1 | 13.1 |
| 14:30 | 01:09.6 | 01:44.4 | 02:19.2 | 02:54.0 | 03:28.8 | 04:38.4 | 04:40.0 | 20.7 | 12.9 |
| 14:45 | 01:10.8 | 01:46.2 | 02:21.6 | 02:57.0 | 03:32.4 | 04:43.2 | 04:44.9 | 20.3 | 12.6 |
| 15:00 | 01:12.0 | 01:48.0 | 02:24.0 | 03:00.0 | 03:36.0 | 04:48.0 | 04:49.7 | 20.0 | 12.4 |
| 15:15 | 01:13.2 | 01:49.8 | 02:26.4 | 03:03.0 | 03:39.6 | 04:52.8 | 04:54.5 | 19.7 | 12.2 |
| 15:30 | 01:14.4 | 01:51.6 | 02:28.8 | 03:06.0 | 03:43.2 | 04:57.6 | 04:59.3 | 19.4 | 12.0 |
| 15:45 | 01:15.6 | 01:53.4 | 02:31.2 | 03:09.0 | 03:46.8 | 05:02.4 | 05:04.2 | 19.0 | 11.8 |
| 16:00 | 01:16.8 | 01:55.2 | 02:33.6 | 03:12.0 | 03:50.4 | 05:07.2 | 05:09.0 | 18.8 | 11.7 |
| 16:15 | 01:18.0 | 01:57.0 | 02:36.0 | 03:15.0 | 03:54.0 | 05:12.0 | 05:13.8 | 18.5 | 11.5 |
| 16:30 | 01:19.2 | 01:58.8 | 02:38.4 | 03:18.0 | 03:57.6 | 05:16.8 | 05:18.6 | 18.2 | 11.3 |
| 16:45 | 01:20.4 | 02:00.6 | 02:40.8 | 03:21.0 | 04:01.2 | 05:21.6 | 05:23.5 | 17.9 | 11.1 |
| 17:00 | 01:21.6 | 02:02.4 | 02:43.2 | 03:24.0 | 04:04.8 | 05:26.4 | 05:28.3 | 17.6 | 11.0 |
| 17:15 | 01:22.8 | 02:04.2 | 02:45.6 | 03:27.0 | 04:08.4 | 05:31.2 | 05:33.1 | 17.4 | 10.8 |
5K Target Time: 17:30-22:15
| 5KM Time | 400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace | Speed KMH | Speed MPH |
|---|---|---|---|---|---|---|---|---|---|
| 17:30 | 01:24.0 | 02:06.0 | 02:48.0 | 03:30.0 | 04:12.0 | 05:36.0 | 05:38.0 | 17.1 | 10.7 |
| 17:45 | 01:25.2 | 02:07.8 | 02:50.4 | 03:33.0 | 04:15.6 | 05:40.8 | 05:42.8 | 16.9 | 10.5 |
| 18:00 | 01:26.4 | 02:09.6 | 02:52.8 | 03:36.0 | 04:19.2 | 05:45.6 | 05:47.6 | 16.7 | 10.4 |
| 18:15 | 01:27.6 | 02:11.4 | 02:55.2 | 03:39.0 | 04:22.8 | 05:50.4 | 05:52.4 | 16.4 | 10.2 |
| 18:30 | 01:28.8 | 02:13.2 | 02:57.6 | 03:42.0 | 04:26.4 | 05:55.2 | 05:57.3 | 16.2 | 10.1 |
| 18:45 | 01:30.0 | 02:15.0 | 03:00.0 | 03:45.0 | 04:30.0 | 06:00.0 | 06:02.1 | 16.0 | 9.9 |
| 19:00 | 01:31.2 | 02:16.8 | 03:02.4 | 03:48.0 | 04:33.6 | 06:04.8 | 06:06.9 | 15.8 | 9.8 |
| 19:15 | 01:32.4 | 02:18.6 | 03:04.8 | 03:51.0 | 04:37.2 | 06:09.6 | 06:11.8 | 15.6 | 9.7 |
| 19:30 | 01:33.6 | 02:20.4 | 03:07.2 | 03:54.0 | 04:40.8 | 06:14.4 | 06:16.6 | 15.4 | 9.6 |
| 19:45 | 01:34.8 | 02:22.2 | 03:09.6 | 03:57.0 | 04:44.4 | 06:19.2 | 06:21.4 | 15.2 | 9.4 |
| 20:00 | 01:36.0 | 02:24.0 | 03:12.0 | 04:00.0 | 04:48.0 | 06:24.0 | 06:26.2 | 15.0 | 9.3 |
| 20:15 | 01:37.2 | 02:25.8 | 03:14.4 | 04:03.0 | 04:51.6 | 06:28.8 | 06:31.1 | 14.8 | 9.2 |
| 20:30 | 01:38.4 | 02:27.6 | 03:16.8 | 04:06.0 | 04:55.2 | 06:33.6 | 06:35.9 | 14.6 | 9.1 |
| 20:45 | 01:39.6 | 02:29.4 | 03:19.2 | 04:09.0 | 04:58.8 | 06:38.4 | 06:40.7 | 14.5 | 9.0 |
| 21:00 | 01:40.8 | 02:31.2 | 03:21.6 | 04:12.0 | 05:02.4 | 06:43.2 | 06:45.6 | 14.3 | 8.9 |
| 21:15 | 01:42.0 | 02:33.0 | 03:24.0 | 04:15.0 | 05:06.0 | 06:48.0 | 06:50.4 | 14.1 | 8.8 |
| 21:30 | 01:43.2 | 02:34.8 | 03:26.4 | 04:18.0 | 05:09.6 | 06:52.8 | 06:55.2 | 14.0 | 8.7 |
| 21:45 | 01:44.4 | 02:36.6 | 03:28.8 | 04:21.0 | 05:13.2 | 06:57.6 | 07:00.0 | 13.8 | 8.6 |
| 22:00 | 01:45.6 | 02:38.4 | 03:31.2 | 04:24.0 | 05:16.8 | 07:02.4 | 07:04.9 | 13.6 | 8.5 |
| 22:15 | 01:46.8 | 02:40.2 | 03:33.6 | 04:27.0 | 05:20.4 | 07:07.2 | 07:09.7 | 13.5 | 8.4 |
5K Target Time: 22:30-27:15
| 5km Time | 400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace | Speed KMH | Speed MPH |
|---|---|---|---|---|---|---|---|---|---|
| 22:30 | 01:48.0 | 02:42.0 | 03:36.0 | 04:30.0 | 05:24.0 | 07:12.0 | 07:14.5 | 13.3 | 8.3 |
| 22:45 | 01:49.2 | 02:43.8 | 03:38.4 | 04:33.0 | 05:27.6 | 07:16.8 | 07:19.3 | 13.2 | 8.2 |
| 23:00 | 01:50.4 | 02:45.6 | 03:40.8 | 04:36.0 | 05:31.2 | 07:21.6 | 07:24.2 | 13.0 | 8.1 |
| 23:15 | 01:51.6 | 02:47.4 | 03:43.2 | 04:39.0 | 05:34.8 | 07:26.4 | 07:29.0 | 12.9 | 8.0 |
| 23:30 | 01:52.8 | 02:49.2 | 03:45.6 | 04:42.0 | 05:38.4 | 07:31.2 | 07:33.8 | 12.8 | 7.9 |
| 23:45 | 01:54.0 | 02:51.0 | 03:48.0 | 04:45.0 | 05:42.0 | 07:36.0 | 07:38.7 | 12.6 | 7.8 |
| 24:00 | 01:55.2 | 02:52.8 | 03:50.4 | 04:48.0 | 05:45.6 | 07:40.8 | 07:43.5 | 12.5 | 7.8 |
| 24:15 | 01:56.4 | 02:54.6 | 03:52.8 | 04:51.0 | 05:49.2 | 07:45.6 | 07:48.3 | 12.4 | 7.7 |
| 24:30 | 01:57.6 | 02:56.4 | 03:55.2 | 04:54.0 | 05:52.8 | 07:50.4 | 07:53.1 | 12.2 | 7.6 |
| 24:45 | 01:58.8 | 02:58.2 | 03:57.6 | 04:57.0 | 05:56.4 | 07:55.2 | 07:58.0 | 12.1 | 7.5 |
| 25:00 | 02:00.0 | 03:00.0 | 04:00.0 | 05:00.0 | 06:00.0 | 08:00.0 | 08:02.8 | 12.0 | 7.5 |
| 25:15 | 02:01.2 | 03:01.8 | 04:02.4 | 05:03.0 | 06:03.6 | 08:04.8 | 08:07.6 | 11.9 | 7.4 |
| 25:30 | 02:02.4 | 03:03.6 | 04:04.8 | 05:06.0 | 06:07.2 | 08:09.6 | 08:12.5 | 11.8 | 7.3 |
| 25:45 | 02:03.6 | 03:05.4 | 04:07.2 | 05:09.0 | 06:10.8 | 08:14.4 | 08:17.3 | 11.7 | 7.2 |
| 26:00 | 02:04.8 | 03:07.2 | 04:09.6 | 05:12.0 | 06:14.4 | 08:19.2 | 08:22.1 | 11.5 | 7.2 |
| 26:15 | 02:06.0 | 03:09.0 | 04:12.0 | 05:15.0 | 06:18.0 | 08:24.0 | 08:26.9 | 11.4 | 7.1 |
| 26:30 | 02:07.2 | 03:10.8 | 04:14.4 | 05:18.0 | 06:21.6 | 08:28.8 | 08:31.8 | 11.3 | 7.0 |
| 26:45 | 02:08.4 | 03:12.6 | 04:16.8 | 05:21.0 | 06:25.2 | 08:33.6 | 08:36.6 | 11.2 | 7.0 |
| 27:00 | 02:09.6 | 03:14.4 | 04:19.2 | 05:24.0 | 06:28.8 | 08:38.4 | 08:41.4 | 11.1 | 6.9 |
| 27:15 | 02:10.8 | 03:16.2 | 04:21.6 | 05:27.0 | 06:32.4 | 08:43.2 | 08:46.3 | 11.0 | 6.8 |
5K Target Time: 27:30-32:15
| 5KM Time | 400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace | Speed KMH | Speed MPH |
|---|---|---|---|---|---|---|---|---|---|
| 27:30 | 02:12.0 | 03:18.0 | 04:24.0 | 05:30.0 | 06:36.0 | 08:48.0 | 08:51.1 | 10.9 | 6.8 |
| 27:45 | 02:13.2 | 03:19.8 | 04:26.4 | 05:33.0 | 06:39.6 | 08:52.8 | 08:55.9 | 10.8 | 6.7 |
| 28:00 | 02:14.4 | 03:21.6 | 04:28.8 | 05:36.0 | 06:43.2 | 08:57.6 | 09:00.7 | 10.7 | 6.7 |
| 28:15 | 02:15.6 | 03:23.4 | 04:31.2 | 05:39.0 | 06:46.8 | 09:02.4 | 09:05.6 | 10.6 | 6.6 |
| 28:30 | 02:16.8 | 03:25.2 | 04:33.6 | 05:42.0 | 06:50.4 | 09:07.2 | 09:10.4 | 10.5 | 6.5 |
| 28:45 | 02:18.0 | 03:27.0 | 04:36.0 | 05:45.0 | 06:54.0 | 09:12.0 | 09:15.2 | 10.4 | 6.5 |
| 29:00 | 02:19.2 | 03:28.8 | 04:38.4 | 05:48.0 | 06:57.6 | 09:16.8 | 09:20.1 | 10.3 | 6.4 |
| 29:15 | 02:20.4 | 03:30.6 | 04:40.8 | 05:51.0 | 07:01.2 | 09:21.6 | 09:24.9 | 10.3 | 6.4 |
| 29:30 | 02:21.6 | 03:32.4 | 04:43.2 | 05:54.0 | 07:04.8 | 09:26.4 | 09:29.7 | 10.2 | 6.3 |
| 29:45 | 02:22.8 | 03:34.2 | 04:45.6 | 05:57.0 | 07:08.4 | 09:31.2 | 09:34.5 | 10.1 | 6.3 |
| 30:00 | 02:24.0 | 03:36.0 | 04:48.0 | 06:00.0 | 07:12.0 | 09:36.0 | 09:39.4 | 10.0 | 6.2 |
| 30:15 | 02:25.2 | 03:37.8 | 04:50.4 | 06:03.0 | 07:15.6 | 09:40.8 | 09:44.2 | 9.9 | 6.2 |
| 30:30 | 02:26.4 | 03:39.6 | 04:52.8 | 06:06.0 | 07:19.2 | 09:45.6 | 09:49.0 | 9.8 | 6.1 |
| 30:45 | 02:27.6 | 03:41.4 | 04:55.2 | 06:09.0 | 07:22.8 | 09:50.4 | 09:53.8 | 9.8 | 6.1 |
| 31:00 | 02:28.8 | 03:43.2 | 04:57.6 | 06:12.0 | 07:26.4 | 09:55.2 | 09:58.7 | 9.7 | 6.0 |
| 31:15 | 02:30.0 | 03:45.0 | 05:00.0 | 06:15.0 | 07:30.0 | 10:00.0 | 10:03.5 | 9.6 | 6.0 |
| 31:30 | 02:31.2 | 03:46.8 | 05:02.4 | 06:18.0 | 07:33.6 | 10:04.8 | 10:08.3 | 9.5 | 5.9 |
| 31:45 | 02:32.4 | 03:48.6 | 05:04.8 | 06:21.0 | 07:37.2 | 10:09.6 | 10:13.2 | 9.4 | 5.9 |
| 32:00 | 02:33.6 | 03:50.4 | 05:07.2 | 06:24.0 | 07:40.8 | 10:14.4 | 10:18.0 | 9.4 | 5.8 |
| 32:15 | 02:34.8 | 03:52.2 | 05:09.6 | 06:27.0 | 07:44.4 | 10:19.2 | 10:22.8 | 9.3 | 5.8 |
5K Target Time: 32:30-37:15
| 5KM Time | 400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace | Speed KMH | Speed MPH |
|---|---|---|---|---|---|---|---|---|---|
| 32:30 | 02:36.0 | 03:54.0 | 05:12.0 | 06:30.0 | 07:48.0 | 10:24.0 | 10:27.6 | 9.2 | 5.7 |
| 32:45 | 02:37.2 | 03:55.8 | 05:14.4 | 06:33.0 | 07:51.6 | 10:28.8 | 10:32.5 | 9.2 | 5.7 |
| 33:00 | 02:38.4 | 03:57.6 | 05:16.8 | 06:36.0 | 07:55.2 | 10:33.6 | 10:37.3 | 9.1 | 5.6 |
| 33:15 | 02:39.6 | 03:59.4 | 05:19.2 | 06:39.0 | 07:58.8 | 10:38.4 | 10:42.1 | 9.0 | 5.6 |
| 33:30 | 02:40.8 | 04:01.2 | 05:21.6 | 06:42.0 | 08:02.4 | 10:43.2 | 10:47.0 | 9.0 | 5.6 |
| 33:45 | 02:42.0 | 04:03.0 | 05:24.0 | 06:45.0 | 08:06.0 | 10:48.0 | 10:51.8 | 8.9 | 5.5 |
| 34:00 | 02:43.2 | 04:04.8 | 05:26.4 | 06:48.0 | 08:09.6 | 10:52.8 | 10:56.6 | 8.8 | 5.5 |
| 34:15 | 02:44.4 | 04:06.6 | 05:28.8 | 06:51.0 | 08:13.2 | 10:57.6 | 11:01.4 | 8.8 | 5.4 |
| 34:30 | 02:45.6 | 04:08.4 | 05:31.2 | 06:54.0 | 08:16.8 | 11:02.4 | 11:06.3 | 8.7 | 5.4 |
| 34:45 | 02:46.8 | 04:10.2 | 05:33.6 | 06:57.0 | 08:20.4 | 11:07.2 | 11:11.1 | 8.6 | 5.4 |
| 35:00 | 02:48.0 | 04:12.0 | 05:36.0 | 07:00.0 | 08:24.0 | 11:12.0 | 11:15.9 | 8.6 | 5.3 |
| 35:15 | 02:49.2 | 04:13.8 | 05:38.4 | 07:03.0 | 08:27.6 | 11:16.8 | 11:20.8 | 8.5 | 5.3 |
| 35:30 | 02:50.4 | 04:15.6 | 05:40.8 | 07:06.0 | 08:31.2 | 11:21.6 | 11:25.6 | 8.5 | 5.3 |
| 35:45 | 02:51.6 | 04:17.4 | 05:43.2 | 07:09.0 | 08:34.8 | 11:26.4 | 11:30.4 | 8.4 | 5.2 |
| 36:00 | 02:52.8 | 04:19.2 | 05:45.6 | 07:12.0 | 08:38.4 | 11:31.2 | 11:35.2 | 8.3 | 5.2 |
| 36:15 | 02:54.0 | 04:21.0 | 05:48.0 | 07:15.0 | 08:42.0 | 11:36.0 | 11:40.1 | 8.3 | 5.1 |
| 36:30 | 02:55.2 | 04:22.8 | 05:50.4 | 07:18.0 | 08:45.6 | 11:40.8 | 11:44.9 | 8.2 | 5.1 |
| 36:45 | 02:56.4 | 04:24.6 | 05:52.8 | 07:21.0 | 08:49.2 | 11:45.6 | 11:49.7 | 8.2 | 5.1 |
| 37:00 | 02:57.6 | 04:26.4 | 05:55.2 | 07:24.0 | 08:52.8 | 11:50.4 | 11:54.5 | 8.1 | 5.0 |
| 37:15 | 02:58.8 | 04:28.2 | 05:57.6 | 07:27.0 | 08:56.4 | 11:55.2 | 11:59.4 | 8.1 | 5.0 |
