Goal pace vs training pace
A pace chart shows what race day requires; your weekly training paces should still come from where your fitness is today.
Pace chart
5K pace chart
A 5K pace chart helps translate goal time into race pace, but training still needs easy days, workouts, recovery, and progression.
Included on this page
Goal pace per km and mile
Useful for race-day pacing
Training paces should still come from current fitness
Free resource
Free 5K pace chart
Use these common 5K finish goals as reference points before calculating your current training paces.
- Goal pace per km and mile
- Useful for race-day pacing
- Training paces should still come from current fitness
WhenSessionHow to run it
30:006:00/km9:39/mile
27:305:30/km8:51/mile
25:005:00/km8:03/mile
22:304:30/km7:15/mile
20:004:00/km6:26/mile
Training notes
Make the plan fit the runner.
Break down the race
Use kilometre splits to practice even pacing instead of surging early and fading late.
Link pace to a plan
A chart is only a reference. An adaptive plan turns the target into structured workouts and recovery.
FAQ
How do I use a 5K pace chart?
Find your target finish time to see the average pace per kilometre and mile required on race day.
Should all my training runs be at 5K goal pace?
No. Only specific interval and repetition workouts should touch 5K pace. Most mileage should be at an easy aerobic effort.
Related guides
Keep building the plan.
Free sample plan
8-week 5K training plan
Use a free 8-week 5K sample plan, then turn it into an adaptive Runapt plan matched to your fitness, recovery, and schedule.
Open guide →5K goal plan
Sub-25 5K training plan
A free sample plan for running a sub-25 5K, with pacing guidance and adaptive Runapt plan CTA.
Open guide →Free calculator
Free VDOT Pace Calculator
Calculate VDOT-based easy, marathon, threshold, interval, and repetition training paces from a recent race result. Plan your pace zones for free!
Open guide →Adaptive plan
Want this adjusted to your fitness, recovery, and schedule?
Start your Runapt plan and turn this calculator or sample structure into a race block that adapts when life changes.