Goal pace is not training pace
Many workouts should be slower or faster than 5K pace depending on the purpose of the session.
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.
Practice even splits
Most runners race better when the first kilometer is controlled rather than emotionally fast.
Use a recent result
If goal pace is far faster than current fitness, workouts should bridge that gap gradually.
FAQ
What pace is a 25-minute 5K?
A 25-minute 5K is 5:00 per kilometer, or about 8:03 per mile.
Should I train at 5K pace every week?
Not necessarily. 5K plans usually mix easy running, threshold work, interval work, and short repetition running.
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 →Free calculator
VDOT pace calculator
Calculate VDOT-based easy, marathon, threshold, interval, and repetition paces from a recent race result.
Open guide →Free calculator
Tempo run pace calculator
Calculate a tempo or threshold pace from a recent race result, with guidance for turning it into structured training.
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.