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.
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
Finish timePer kmPer mile
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.
5K training plan
A 5K training plan that moves after the run.
A 5K training plan with Jack Daniels VDOT paces, a route for the session, and the week rewritten if you miss a run. Free to start. No credit card.
Open guideFree sample plan
8-week 5K training plan
A free 8-week 5K sample week. Then VDOT paces on the days you can train, and the week moves if you miss a run.
Open guideStart running
Beginner running plan
A concrete beginner running plan week: easy pace, simple structure, when to add a 5K. Links to the race reality check and 8-week 5K plan.
Open guideVDOT calculator
VDOT calculator for training paces
A VDOT calculator. Enter a recent race and get Jack Daniels paces for easy, marathon, threshold, interval, and reps. Free. Minutes per km and per mile.
Open guideAdaptive 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.
Start with a free plan.
Download Runapt and build your first training week. The free plan has no time limit.
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