Last verified against the World Athletics Technical Rules (road race distances) and NIST SP 811 (the mile).
5K pace chart from 16:00 to 40:00
The rows run 30 seconds apart. Each shows a finish time, the even pace per mile and per kilometer that gets you there, and your clock time at 2 miles and 3 miles. The shaded row is a worked example. To see your own splits, enter your goal time.
| Finish | Per mile/mile | Per km/km | 2 miles | 3 miles |
|---|---|---|---|---|
| 16:00 | 5:09 | 3:12 | 10:18 | 15:27 |
| 16:30 | 5:19 | 3:18 | 10:37 | 15:56 |
| 17:00 | 5:28 | 3:24 | 10:57 | 16:25 |
| 17:30 | 5:38 | 3:30 | 11:16 | 16:54 |
| 18:00 | 5:48 | 3:36 | 11:35 | 17:23 |
| 18:30 | 5:57 | 3:42 | 11:55 | 17:52 |
| 19:00 | 6:07 | 3:48 | 12:14 | 18:21 |
| 19:30 | 6:17 | 3:54 | 12:33 | 18:50 |
| 20:00 | 6:26 | 4:00 | 12:52 | 19:19 |
| 20:30 | 6:36 | 4:06 | 13:12 | 19:48 |
| 21:00 | 6:46 | 4:12 | 13:31 | 20:17 |
| 21:30 | 6:55 | 4:18 | 13:50 | 20:46 |
| 22:00 | 7:05 | 4:24 | 14:10 | 21:15 |
| 22:30 | 7:15 | 4:30 | 14:29 | 21:44 |
| 23:00 | 7:24 | 4:36 | 14:48 | 22:13 |
| 23:30 | 7:34 | 4:42 | 15:08 | 22:42 |
| 24:00 | 7:43 | 4:48 | 15:27 | 23:10 |
| 24:30 | 7:53 | 4:54 | 15:46 | 23:39 |
| 25:00Example | 8:03 | 5:00 | 16:06 | 24:08 |
| 25:30 | 8:12 | 5:06 | 16:25 | 24:37 |
| 26:00 | 8:22 | 5:12 | 16:44 | 25:06 |
| 26:30 | 8:32 | 5:18 | 17:04 | 25:35 |
| 27:00 | 8:41 | 5:24 | 17:23 | 26:04 |
| 27:30 | 8:51 | 5:30 | 17:42 | 26:33 |
| 28:00 | 9:01 | 5:36 | 18:01 | 27:02 |
| 28:30 | 9:10 | 5:42 | 18:21 | 27:31 |
| 29:00 | 9:20 | 5:48 | 18:40 | 28:00 |
| 29:30 | 9:30 | 5:54 | 18:59 | 28:29 |
| 30:00 | 9:39 | 6:00 | 19:19 | 28:58 |
| 30:30 | 9:49 | 6:06 | 19:38 | 29:27 |
| 31:00 | 9:59 | 6:12 | 19:57 | 29:56 |
| 31:30 | 10:08 | 6:18 | 20:17 | 30:25 |
| 32:00 | 10:18 | 6:24 | 20:36 | 30:54 |
| 32:30 | 10:28 | 6:30 | 20:55 | 31:23 |
| 33:00 | 10:37 | 6:36 | 21:15 | 31:52 |
| 33:30 | 10:47 | 6:42 | 21:34 | 32:21 |
| 34:00 | 10:57 | 6:48 | 21:53 | 32:50 |
| 34:30 | 11:06 | 6:54 | 22:13 | 33:19 |
| 35:00 | 11:16 | 7:00 | 22:32 | 33:48 |
| 35:30 | 11:26 | 7:06 | 22:51 | 34:17 |
| 36:00 | 11:35 | 7:12 | 23:10 | 34:46 |
| 36:30 | 11:45 | 7:18 | 23:30 | 35:15 |
| 37:00 | 11:55 | 7:24 | 23:49 | 35:44 |
| 37:30 | 12:04 | 7:30 | 24:08 | 36:13 |
| 38:00 | 12:14 | 7:36 | 24:28 | 36:42 |
| 38:30 | 12:24 | 7:42 | 24:47 | 37:11 |
| 39:00 | 12:33 | 7:48 | 25:06 | 37:40 |
| 39:30 | 12:43 | 7:54 | 25:26 | 38:08 |
| 40:00 | 12:52 | 8:00 | 25:45 | 38:37 |
Source: World Athletics Technical Rules, Part VII Road Races (July 2026), and NIST SP 811, Appendix B.8.
The whole chart fits on one A4 or Letter page.
5K splits for your finish time
Type your goal time to get your clock time at every kilometer and every mile. We mark your time in the chart above, as a row of its own if it falls between two rows, and it prints with the chart.
Example: a 25:00 5K
At an even pace you pass 2 miles in 16:06 and finish in 25:00.
| Kilometer splits | Clock time |
|---|---|
| 1 km | 5:00 |
| 2 km | 10:00 |
| 3 km | 15:00 |
| 4 km | 20:00 |
| Finish5 km | 25:00 |
| Mile splits | Clock time |
|---|---|
| 1 mile | 8:03 |
| 2 miles | 16:06 |
| 3 miles | 24:08 |
Even pace: finish time divided by 5 km. We round each time to the nearest second.
How the 5K paces are worked out
We worked out every row as if you hold one steady speed from start to finish. Your pace per kilometer is your finish time divided by 5. For pace per mile we divide by 3.1069 miles, because a mile is 1.609344 km by definition.
We round each pace and split to the nearest second. Every row falls on a whole or half minute, so each pace per kilometer comes out whole. Multiply a rounded pace per mile back out over 3.1069 miles and you can land up to 2 seconds away from the finish time in its row.
To finish under a time, run one second per mile (or per kilometer) faster than its row. The 25:00 row lists 8:03, and 8:03 per mile held for 3.1069 miles takes 25:01; 8:02 per mile takes 24:58.
Using the 5K chart on race day
Check your splits at the course's markers, not against the distance on your watch. Use your mile splits where the race marks miles, and your kilometer splits where it marks kilometers.
Your splits count from the moment you cross the start line. If the course clocks show time since the gun, subtract the time you took to reach the start line before you compare.
Each 5 seconds per mile you run slower than your row adds 16 seconds to your finish. The chart assumes one pace from start to finish; plan a slower start and your early splits will sit behind the chart's.
5K pace chart questions
Why did my watch say I ran more than 3.1 miles?
Course measurers follow the shortest line a runner could take, so any wider line adds distance. World Athletics also recommends laying out courses 0.1% long, about 5 m over a 5K, so a course does not come up short when someone measures it again.
How many miles is a 5K?
3.1069 miles. A mile is 1.609344 km by definition, so 5 km is 5 ÷ 1.609344 = 3.1069 miles. Your 3-mile split comes 172 m before the finish.
Sources
- World Athletics Technical Rules (Book C, C2.1)World Athletics, in force from 1 July 2026. Part VII Road Races: 5 km as a standard road distance, and how courses are measured.
- NIST Special Publication 811, Appendix B.8NIST, 2008 edition. 1 mile = 1.609344 km, an exact factor.
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