Targeting a 5K Personal Record (PR)? Shorter distance races require intense velocity control. Starting just 10 seconds per kilometer too fast in the first 1,000 meters can cause early lactic acidosis and ruin your finish sprint.
Below is the complete 5K Pace & Split Reference Chart for target finish goals ranging from 15:00 to 35:00 in 1-minute increments.
5K Target Pace & Split Reference Table#
| Finish Goal | Target Pace (min/km) | Target Pace (min/mi) | Speed (km/h) | 1K Split | 2.5K Split | 4K Split |
|---|---|---|---|---|---|---|
| 15:00 Sub-15 | 3:00 /km | 4:50 /mi | 20.0 km/h | 3:00 | 7:30 | 12:00 |
| 16:00 | 3:12 /km | 5:09 /mi | 18.8 km/h | 3:12 | 8:00 | 12:48 |
| 17:00 | 3:24 /km | 5:28 /mi | 17.6 km/h | 3:24 | 8:30 | 13:36 |
| 18:00 Sub-18 | 3:36 /km | 5:48 /mi | 16.7 km/h | 3:36 | 9:00 | 14:24 |
| 19:00 | 3:48 /km | 6:07 /mi | 15.8 km/h | 3:48 | 9:30 | 15:12 |
| 20:00 Sub-20 | 4:00 /km | 6:26 /mi | 15.0 km/h | 4:00 | 10:00 | 16:00 |
| 21:00 | 4:12 /km | 6:46 /mi | 14.3 km/h | 4:12 | 10:30 | 16:48 |
| 22:00 | 4:24 /km | 7:05 /mi | 13.6 km/h | 4:24 | 11:00 | 17:36 |
| 23:00 | 4:36 /km | 7:24 /mi | 13.0 km/h | 4:36 | 11:30 | 18:24 |
| 24:00 | 4:48 /km | 7:43 /mi | 12.5 km/h | 4:48 | 12:00 | 19:12 |
| 25:00 Sub-25 | 5:00 /km | 8:03 /mi | 12.0 km/h | 5:00 | 12:30 | 20:00 |
| 26:00 | 5:12 /km | 8:22 /mi | 11.5 km/h | 5:12 | 13:00 | 20:48 |
| 27:00 | 5:24 /km | 8:41 /mi | 11.1 km/h | 5:24 | 13:30 | 21:36 |
| 28:00 | 5:36 /km | 9:01 /mi | 10.7 km/h | 5:36 | 14:00 | 22:24 |
| 29:00 | 5:48 /km | 9:20 /mi | 10.3 km/h | 5:48 | 14:30 | 23:12 |
| 30:00 Sub-30 | 6:00 /km | 9:39 /mi | 10.0 km/h | 6:00 | 15:00 | 24:00 |
| 32:00 | 6:24 /km | 10:18 /mi | 9.4 km/h | 6:24 | 16:00 | 25:36 |
| 35:00 | 7:00 /km | 11:16 /mi | 8.6 km/h | 7:00 | 17:30 | 28:00 |
Breakdown of Key 5K Milestones#
🏃 Sub-20 Minute 5K Pace#
- Required Pace:
4:00 /km(6:26 /mi) - Speed Needed:
15.0 km/h - Key Requirement: Requires strong VO2 Max capacity and high stride turnover. Interval training (e.g., 5 × 1000m @ 3:55/km with 90s recovery) is essential.
🏃 Sub-25 Minute 5K Pace#
- Required Pace:
5:00 /km(8:03 /mi) - Speed Needed:
12.0 km/h - Key Requirement: Building aerobic foundation with steady Zone 2 runs and weekly tempo sessions.
Frequently Asked Questions#
What pace is needed for a Sub-20 minute 5K?#
To run a sub-20 minute 5K (19:59), you must maintain an average pace of 4:00 per kilometer or 6:26 per mile. Your 2.5K split must be 10:00 or faster.
What pace is needed for a Sub-25 minute 5K?#
To run a sub-25 minute 5K (24:59), you must maintain an average pace of 5:00 per kilometer or 8:03 per mile. Your 2.5K checkpoint must be 12:30 or faster.
Elevate Your 5K Pacing with Apex Run#
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- Automatic VDOT Paces: Instant calculation of your Interval (I) and Repetition (R) workout speeds.
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