Easy Run Pace Chart Based on 5k Time

Use these easy run pace charts to find an estimation of your target easy running paces.

The charts are available in both km and mile pace. Easy run pace is calculated using a percentage of 5k time – simply find your current 5k time in the charts below to find estimated easy run pace.

Each chart provides an estimation of the 3 levels of intensity that are generally considered to fall within the category of what’s considered easy running:

• Recovery runs
• Easy pace runs
• Easy/moderate pace runs.

A couple of points to note:

• First, these work for most runners, but not every runner. For runners with 5k times of ~25minutes, or slower, these charts may slightly underestimate easy run pace. The reason for this is that as you go from a faster to slower 5k time, the overall intensity (in terms of percent VO2max) decreases. To remedy this I’ll be producing another chart based on percentages of 10k running times.
• Second, easy run pace/intensity should “ideally” take into account a combination of pace, heart rate and your perceived exertion (RPE). In short: easy run pace shouldn’t always be reduced down to static pace boundaries, but should incorporate an element of fluidity to account for diurnal changes.

You can use the links below to jump to the relevant easy pace chart, based on your current 5k time. The links below allow you to skip to the relevant pace chart in either kms or miles.

The fist four charts show easy pace in minutes per KM. Charts 5-8 show easy pace in minutes per mile. Each chart breaks the easy run pace into recovery, easy and easy/moderate.

Easy Run Pace Chart: KMs (5k = 13:30-17:45)

5K Time	5K Pace (KM)	Recovery Run Pace (KM)	Easy Run Pace (KM)	Easy / Moderate Run Pace (KM)
13:30	2:42	4:19 – 3:47	3:51 – 3:31	3:38 – 3:23
13:45	2:45	4:24 – 3:52	3:56 – 3:35	3:42 – 3:26
14:00	2:48	4:28 – 3:55	4:00 – 3:38	3:46 – 3:30
14:15	2:51	4:33 – 4:00	4:08 – 3:42	3:50 – 3:34
14:30	2:54	4:38 – 4:04	4:12 – 3:46	3:55 – 3:38
14:45	2:57	4:43 – 4:08	4:17 – 3:50	3:59 – 3:42
15:00	3:00	4:48 – 4:12	4:21 – 3:54	4:03 – 3:45
15:15	3:03	4:53 – 4:16	4:26 – 3:58	4:08 – 3:49
15:30	3:06	4:58 – 4:19	4:29 – 4:01	4:11 – 3:52
15:45	3:09	5:02 – 4:24	4:34 – 4:05	4:15 – 3:56
16:00	3:12	5:07 – 4:29	4:39 – 4:09	4:20 – 4:00
16:15	3:15	5:12 – 4:33	4:43 – 4:13	4:24 – 4:04
16:30	3:18	5:17 – 4:37	4:47 – 4:17	4:28 – 4:08
16:45	3:21	5:22 – 4:41	4:52 – 4:21	4:32 – 4:11
17:00	3:24	5:26 – 4:46	4:57 – 4:25	4:37 – 4:15
17:15	3:27	5:31 – 4:50	5:01 – 4:29	4:40 – 4:19
17:30	3:30	5:36 – 4:54	5:05 – 4:33	4:44 – 4:22
17:45	3:33	5:41 – 4:58	5:10 – 4:37	4:48 – 4:26

---

Easy Run Pace Chart: KMs (5k = 18:00-22:45)

5K Time	5K Pace (KMs)	Recovery Run Pace (KMs)	Easy Run Pace (KMs)	Easy / Moderate Run Pace (KMs)
18:00	3:36	5:46 – 5:03	5:14 – 4:42	4:52 – 4:30
18:15	3:39	5:50 – 5:07	5:19 – 4:46	4:57 – 4:34
18:30	3:42	5:55 – 5:11	5:23 – 4:49	5:00 – 4:38
18:45	3:45	6:00 – 5:15	5:28 – 4:53	5:04 – 4:41
19:00	3:48	6:05 – 5:19	5:31 – 4:57	5:09 – 4:45
19:15	3:51	6:09 – 5:24	5:36 – 5:00	5:12 – 4:49
19:30	3:54	6:14 – 5:28	5:41 – 5:05	5:17 – 4:53
19:45	3:57	6:19 – 5:32	5:45 – 5:08	5:20 – 4:56
20:00	4:00	6:24 – 5:36	5:50 – 5:12	5:24 – 5:00
20:15	4:03	6:28 – 5:40	5:53 – 5:15	5:28 – 5:03
20:30	4:06	6:33 – 5:44	5:58 – 5:19	5:32 – 5:07
20:45	4:09	6:38 – 5:48	6:02 – 5:23	5:36 – 5:11
21:00	4:12	6:43 – 5:53	6:07 – 5:27	5:41 – 5:15
21:15	4:15	6:48 – 5:57	6:11 – 5:31	5:44 – 5:18
21:30	4:18	6:52 – 6:01	6:16 – 5:35	5:49 – 5:22
21:45	4:21	6:57 – 6:05	6:20 – 5:38	5:52 – 5:26
22:00	4:24	7:02 – 6:09	6:25 – 5:43	5:57 – 5:30
22:15	4:27	7:07 – 6:14	6:29 – 5:47	6:00 – 5:34
22:30	4:30	7:12 – 6:18	6:34 – 5:51	6:05 – 5:37
22:45	4:33	7:17 – 6:22	6:38 – 5:55	6:09 – 5:41

---

Easy Run Pace Chart: KMs (5k = 23:00-27:45)

5K Time	5K Pace (KMs)	Recovery Run Pace (KMs)	Easy Run Pace (KMs)	Easy / Moderate Run Pace (KMs)
23:00	4:36	7:22 – 6:26	6:43 – 6:00	6:12 – 5:45
23:15	4:39	7:26 – 6:30	6:47 – 6:04	6:16 – 5:49
23:30	4:42	7:31 – 6:34	6:52 – 6:07	6:20 – 5:53
23:45	4:45	7:36 – 6:39	6:56 – 6:11	6:24 – 5:56
24:00	4:48	7:41 – 6:43	7:01 – 6:15	6:29 – 6:00
24:15	4:51	7:46 – 6:47	7:05 – 6:19	6:32 – 6:04
24:30	4:54	7:50 – 6:51	7:10 – 6:23	6:37 – 6:08
24:45	4:57	7:55 – 6:55	7:14 – 6:26	6:41 – 6:11
25:00	5:00	8:00 – 7:00	7:19 – 6:30	6:45 – 6:15
25:15	5:03	8:05 – 7:04	7:23 – 6:34	6:49 – 6:19
25:30	5:06	8:09 – 7:08	7:28 – 6:38	6:54 – 6:22
25:45	5:09	8:14 – 7:13	7:32 – 6:42	6:57 – 6:26
26:00	5:12	8:19 – 7:17	7:37 – 6:46	7:02 – 6:30
26:15	5:15	8:24 – 7:21	7:41 – 6:50	7:06 – 6:34
26:30	5:18	8:29 – 7:25	7:46 – 6:54	7:09 – 6:38
26:45	5:21	8:33 – 7:29	7:50 – 6:58	7:14 – 6:41
27:00	5:24	8:38 – 7:34	7:55 – 7:02	7:18 – 6:45
27:15	5:27	8:43 – 7:38	7:59 – 7:06	7:22 – 6:49
27:30	5:30	8:48 – 7:42	8:04 – 7:10	7:27 – 6:52
27:45	5:33	8:53 – 7:46	8:08 – 7:14	7:30 – 6:56

---

Easy Run Pace Chart: KMs (5k = 28:00-32:45)

5K Time	5K Pace (KMs)	Recovery Run Pace (KMs)	Easy Run Pace (KMs)	Easy / Moderate Run Pace (KMs)
28:00	5:36	8:57 – 7:50	8:12 – 7:18	7:35 – 7:00
28:15	5:39	9:02 – 7:54	8:17 – 7:22	7:39 – 7:04
28:30	5:42	9:07 – 7:59	8:21 – 7:25	7:43 – 7:08
28:45	5:45	9:12 – 8:03	8:26 – 7:29	7:47 – 7:11
29:00	5:48	9:17 – 8:07	8:30 – 7:33	7:52 – 7:15
29:15	5:51	9:21 – 8:11	8:35 – 7:37	7:55 – 7:19
29:30	5:54	9:26 – 8:15	8:39 – 7:41	8:00 – 7:23
29:45	5:57	9:31 – 8:20	8:44 – 7:45	8:04 – 7:26
30:00	6:00	9:36 – 8:24	8:48 – 7:48	8:08 – 7:30
30:15	6:03	9:41 – 8:28	8:53 – 7:52	8:11 – 7:34
30:30	6:06	9:45 – 8:32	8:57 – 7:56	8:16 – 7:37
30:45	6:09	9:50 – 8:36	9:02 – 8:00	8:20 – 7:41
31:00	6:12	9:55 – 8:41	9:06 – 8:04	8:24 – 7:45
31:15	6:15	10:00 – 8:45	9:11 – 8:08	8:28 – 7:49
31:30	6:18	10:05 – 8:49	9:15 – 8:11	8:33 – 7:53
31:45	6:21	10:09 – 8:53	9:20 – 8:15	8:36 – 7:57
32:00	6:24	10:14 – 8:58	9:24 – 8:19	8:41 – 8:00
32:15	6:27	10:19 – 9:02	9:29 – 8:23	8:45 – 8:04
32:30	6:30	10:24 – 9:06	9:33 – 8:27	8:49 – 8:08
32:45	6:33	10:29 – 9:10	9:38 – 8:31	8:53 – 8:12

---

Easy Run Pace Chart: Miles (5k = 13:30-17:45)

5K Time	5K Pace (Miles)	Recovery Run Pace (Miles)	Easy Run Pace (Miles)	Easy / Moderate Run Pace (Miles)
13:30	4:21	6:58 – 6:06	6:20 – 5:40	5:53 – 5:27
13:45	4:26	7:06 – 6:13	6:27 – 5:47	6:00 – 5:32
14:00	4:30	7:12 – 6:19	6:32 – 5:53	6:06 – 5:38
14:15	4:35	7:20 – 6:26	6:40 – 5:59	6:12 – 5:44
14:30	4:40	7:28 – 6:33	6:46 – 6:05	6:19 – 5:50
14:45	4:45	7:36 – 6:39	6:53 – 6:10	6:24 – 5:56
15:00	4:50	7:44 – 6:46	7:01 – 6:17	6:31 – 6:03
15:15	4:55	7:52 – 6:53	7:08 – 6:23	6:38 – 6:09
15:30	4:59	7:59 – 6:59	7:14 – 6:29	6:44 – 6:14
15:45	5:04	8:06 – 7:05	7:21 – 6:36	6:51 – 6:19
16:00	5:09	8:14 – 7:13	7:29 – 6:43	6:58 – 6:26
16:15	5:14	8:22 – 7:20	7:36 – 6:49	7:05 – 6:33
16:30	5:19	8:30 – 7:27	7:43 – 6:56	7:12 – 6:39
16:45	5:24	8:38 – 7:34	7:50 – 7:03	7:19 – 6:46
17:00	5:28	8:45 – 7:40	7:57 – 7:09	7:26 – 6:52
17:15	5:33	8:53 – 7:47	8:05 – 7:16	7:33 – 6:58
17:30	5:38	9:00 – 7:54	8:11 – 7:22	7:39 – 7:05
17:45	5:43	9:09 – 8:01	8:19 – 7:29	7:47 – 7:11

---

Easy Run Pace Chart: Miles (5k = 18:00-22:45)

5K Time	5K Pace (Miles)	Recovery Run Pace (Miles)	Easy Run Pace (Miles)	Easy / Moderate Run Pace (Miles)
18:00	5:47	9:16 – 8:07	8:26 – 7:35	7:54 – 7:17
18:15	5:52	9:23 – 8:13	8:32 – 7:41	8:00 – 7:22
18:30	5:57	9:31 – 8:20	8:39 – 7:47	8:06 – 7:27
18:45	6:02	9:39 – 8:27	8:45 – 7:53	8:12 – 7:32
19:00	6:06	9:46 – 8:33	8:52 – 7:59	8:18 – 7:38
19:15	6:11	9:54 – 8:40	8:58 – 8:06	8:24 – 7:44
19:30	6:16	10:02 – 8:47	9:05 – 8:12	8:31 – 7:50
19:45	6:21	10:10 – 8:54	9:12 – 8:19	8:37 – 7:56
20:00	6:26	10:17 – 9:01	9:18 – 8:25	8:43 – 8:02
20:15	6:31	10:25 – 9:07	9:25 – 8:31	8:49 – 8:08
20:30	6:36	10:33 – 9:14	9:31 – 8:37	8:55 – 8:14
20:45	6:41	10:41 – 9:21	9:38 – 8:44	9:02 – 8:20
21:00	6:45	10:48 – 9:28	9:45 – 8:50	9:08 – 8:26
21:15	6:50	10:56 – 9:34	9:51 – 8:57	9:14 – 8:32
21:30	6:55	11:04 – 9:41	9:58 – 9:03	9:20 – 8:39
21:45	7:00	11:12 – 9:48	10:05 – 9:10	9:27 – 8:45
22:00	7:05	11:20 – 9:55	10:12 – 9:17	9:33 – 8:51
22:15	7:10	11:28 – 10:02	10:19 – 9:24	9:39 – 8:57
22:30	7:15	11:36 – 10:09	10:26 – 9:31	9:46 – 9:04
22:45	7:20	11:44 – 10:16	10:33 – 9:38	9:53 – 9:10

---

Easy Run Pace Chart: Miles (5k = 23:00-27:45)

5K Time	5K Pace (Miles)	Recovery Run Pace (Miles)	Easy Run Pace (Miles)	Easy / Moderate Run Pace (Miles)
23:00	7:24	11:51 – 10:22	10:39 – 9:43	9:59 – 9:15
23:15	7:29	11:59 – 10:29	10:46 – 9:50	10:06 – 9:21
23:30	7:34	12:07 – 10:36	10:53 – 9:57	10:12 – 9:28
23:45	7:39	12:14 – 10:43	11:00 – 10:04	10:18 – 9:34
24:00	7:44	12:22 – 10:50	11:07 – 10:10	10:25 – 9:40
24:15	7:48	12:30 – 10:57	11:13 – 10:17	10:31 – 9:46
24:30	7:53	12:37 – 11:04	11:20 – 10:24	10:38 – 9:52
24:45	7:58	12:45 – 11:11	11:27 – 10:30	10:44 – 9:58
25:00	8:03	12:53 – 11:18	11:34 – 10:37	10:50 – 10:04
25:15	8:08	13:01 – 11:25	11:40 – 10:43	10:57 – 10:10
25:30	8:13	13:09 – 11:32	11:47 – 10:50	11:03 – 10:16
25:45	8:18	13:17 – 11:39	11:54 – 10:57	11:09 – 10:22
26:00	8:23	13:24 – 11:46	12:01 – 11:04	11:16 – 10:29
26:15	8:28	13:32 – 11:53	12:08 – 11:10	11:23 – 10:35
26:30	8:33	13:40 – 12:00	12:15 – 11:17	11:30 – 10:41
26:45	8:37	13:48 – 12:07	12:22 – 11:24	11:37 – 10:47
27:00	8:42	13:56 – 12:14	12:29 – 11:31	11:43 – 10:53
27:15	8:47	14:04 – 12:21	12:36 – 11:38	11:50 – 10:59
27:30	8:52	14:12 – 12:28	12:43 – 11:45	11:57 – 11:06
27:45	8:57	14:20 – 12:35	12:50 – 11:52	12:04 – 11:12

---

Easy Run Pace Chart: Miles (5k = 28:00-32:45)

5K Time	5K Pace (Miles)	Recovery Run Pace (Miles)	Easy Run Pace (Miles)	Easy / Moderate Run Pace (Miles)
28:00	9:02	14:27 – 12:42	13:06 – 11:58	12:10 – 11:17
28:15	9:07	14:35 – 12:49	13:13 – 12:05	12:17 – 11:24
28:30	9:12	14:43 – 12:56	13:20 – 12:12	12:24 – 11:30
28:45	9:16	14:50 – 13:03	13:27 – 12:19	12:30 – 11:36
29:00	9:21	14:58 – 13:10	13:34 – 12:26	12:37 – 11:42
29:15	9:26	15:06 – 13:17	13:41 – 12:32	12:44 – 11:48
29:30	9:31	15:14 – 13:24	13:47 – 12:39	12:50 – 11:54
29:45	9:36	15:22 – 13:31	13:54 – 12:46	12:57 – 12:01
30:00	9:41	15:29 – 13:38	14:01 – 12:53	13:03 – 12:07
30:15	9:46	15:37 – 13:45	14:08 – 12:59	13:10 – 12:13
30:30	9:50	15:45 – 13:52	14:15 – 13:06	13:16 – 12:19
30:45	9:55	15:53 – 13:59	14:22 – 13:13	13:23 – 12:25
31:00	10:00	16:00 – 14:06	14:28 – 13:20	13:30 – 12:31
31:15	10:05	16:08 – 14:13	14:35 – 13:26	13:36 – 12:37
31:30	10:10	16:16 – 14:20	14:42 – 13:33	13:43 – 12:44
31:45	10:15	16:24 – 14:27	14:49 – 13:40	13:49 – 12:50
32:00	10:20	16:31 – 14:34	14:56 – 13:47	13:56 – 12:56
32:15	10:25	16:39 – 14:41	15:02 – 13:53	14:02 – 13:03
32:30	10:29	16:47 – 14:48	15:09 – 14:00	14:09 – 13:09
32:45	10:34	16:55 – 14:55	15:16 – 14:07	14:16 – 13:15

Related pages:

• Aerobic Base Training
• How to run a faster 5k
• 5k Pace Chart