5K Pace Chart, Letter
5K race pace pushes toward the fast end of the competitive range — often 4:30–7:00/mi for trained adults. Fifteen-second row steps matter when 30 seconds per mile separates a PR from a blow-up.
Highlight your target 5K pace below before printing for interval sessions on the treadmill. MPH column helps set belt speed for 800 m repeats when the workout plan lists mile pace.
Short races still deserve mile-by-mile planning on race morning — pace bands cover 5K through marathon distances.
| Min/mi | Min/km | MPH | km/h |
|---|---|---|---|
| 4:00 | 2:29 | 15.0 | 24.1 |
| 4:15 | 2:38 | 14.1 | 22.7 |
| 4:30 | 2:48 | 13.3 | 21.5 |
| 4:45 | 2:57 | 12.6 | 20.3 |
| 5:00 | 3:06 | 12.0 | 19.3 |
| 5:15 | 3:16 | 11.4 | 18.4 |
| 5:30 | 3:25 | 10.9 | 17.6 |
| 5:45 | 3:34 | 10.4 | 16.8 |
| 6:00 | 3:44 | 10.0 | 16.1 |
| 6:15 | 3:53 | 9.6 | 15.4 |
| 6:30 | 4:02 | 9.2 | 14.9 |
| 6:45 | 4:12 | 8.9 | 14.3 |
| 7:00 | 4:21 | 8.6 | 13.8 |
| 7:15 | 4:30 | 8.3 | 13.3 |
| 7:30 | 4:40 | 8.0 | 12.9 |
| 7:45 | 4:49 | 7.7 | 12.5 |
| 8:00 | 4:58 | 7.5 | 12.1 |
The Handy Pages · thehandypages.com
Gear for training runs and race day
- Road running shoes with enough cushion for your weekly mileage (opens in new tab)
- Moisture-wicking tops and shorts that dry fast between repeats (opens in new tab)
- GPS watch or fitness tracker to check splits on the course (opens in new tab)
- Handheld bottle or hydration belt for long runs without aid stations (opens in new tab)
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