5k Pace Calculator & Running Pace Chart in KM – UPDATED

If you are looking to set a new personal best or improve your finishing position, using a 5k pace calculator and running pace chart can help assist you in your efforts.

Both tools can instantly help you calculate your pacing over 5km. As well as determine how fast you are running in either miles or kilometers.
If you would like to know more about how a 5k pace calculator or a Running pace chart (KM) can help you. Keep reading on.

Running Pace Chart & 5k Pace Chart – What Are They?

You may have heard about a running pace chart before, but why is a 5k pace chart important if you are tackling the 5km distance?

Generally, a 5k pace chart is a chart that shows each mile or kilometer split based on a projected 5km finishing time. That means you would look at the estimated time and then what the km or mile splits would be for that time.

Using this type of chart can help you estimate your finishing time. And prepare in training to run at that desired speed. That means if your goal is to run 5km in 20 minutes, each required split shown on the graph would be 4:00 per kilometer. That would mean the first kilometer will be completed in 4 minutes, followed by the second in 8 minutes. third 12 minutes, fifth in 16 minutes. Then finally reaching 5km in 20 minutes.

Because you know your estimated kilometer (or mile) splits, it can help you structure your training. For example, doing 1000m repeats at or slightly fast than 4 minutes per kilometer or doing a tempo run at 4 minutes 15sec pace.

Alternatively, if you are not focusing on 5 km but longer distances like 10km. There are other running pace charts available for all distances. Allowing you to calculate your estimated finishing time based on kilometer, mile speed, or by your estimated finishing time.

Below is an example of a 5k pace chart.

Pace [min/km]	Speed [km/h]	Pace [min/mi]	Speed [mph]	5 km
3’00”	20.0	4’50”	12.4	15’00”
3’05”	19.5	4’58”	12.1	15’25”
3’10”	18.9	5’06”	11.8	15’50”
3’15”	18.5	5’14”	11.5	16’15”
3’20”	18.0	5’22”	11.2	16’40”
3’25”	17.6	5’30”	10.9	17’05”
3’30”	17.1	5’38”	10.7	17’30”
3’35”	16.7	5’46”	10.4	17’55”
3’40”	16.4	5’54”	10.2	18’20”
3’45”	16.0	6’02”	9.9	18’45”
3’50”	15.7	6’10”	9.7	19’10”
3’55”	15.3	6’18”	9.5	19’35”

 

Pace [min/km]	Speed [km/h]	Pace [min/mi]	Speed [mph]	5 km
4’00”	15.0	6’26”	9.3	20’00”
4’05”	14.7	6’34”	9.1	20’25”
4’10”	14.4	6’42”	8.9	20’50”
4’15”	14.1	6’50”	8.8	21’15”
4’20”	13.8	6’58”	8.6	21’40”
4’25”	13.6	7’06”	8.4	22’05”
4’30”	13.3	7’14”	8.3	22’30”
4’35”	13.1	7’22”	8.1	22’55”
4’40”	12.9	7’31”	8.0	23’20”
4’45”	12.6	7’39”	7.9	23’45”
4’50”	12.4	7’47”	7.7	24’10”
4’55”	12.2	7’55”	7.6	24’35”

 

Pace [min/km]	Speed [km/h]	Pace [min/mi]	Speed [mph]	5 km
5’00”	12.0	8’03”	7.5	25’00”
5’05”	11.8	8’11”	7.3	25’25”
5’10”	11.6	8’19”	7.2	25’50”
5’15”	11.4	8’27”	7.1	26’15”
5’20”	11.3	8’35”	7.0	26’40”
5’25”	11.1	8’43”	6.9	27’05”
5’30”	10.9	8’51”	6.8	27’30”
5’35”	10.7	8’59”	6.7	27’55”
5’40”	10.6	9’07”	6.6	28’20”
5’45”	10.4	9’15”	6.5	28’45”
5’50”	10.3	9’23”	6.4	29’10”
5’55”	10.1	9’31”	6.3	29’35”

 

Pace [min/km]	Speed [km/h]	Pace [min/mi]	Speed [mph]	5 km
6’00”	10.0	9’39”	6.2	30’00”
6’05”	9.9	9’47”	6.1	30’25”
6’10”	9.7	9’55”	6.0	30’50”
6’15”	9.6	10’03”	6.0	31’15”
6’20”	9.5	10’11”	5.9	31’40”
6’25”	9.4	10’19”	5.8	32’05”
6’30”	9.2	10’28”	5.7	32’30”
6’35”	9.1	10’36”	5.7	32’55”
6’40”	9.0	10’44”	5.6	33’20”
6’45”	8.9	10’52”	5.5	33’45”
6’50”	8.8	10’60”	5.5	34’10”
6’55”	8.7	11’08”	5.4	34’35”

5k Pace Calculator

If a 5km running pace chart is too hard to understand, there are multiple 5k pace calculators on the internet. One of the easiest 5k pace calculators to use is https://www.calculator.net/pace-calculator.html

You can use the above pace calculator to estimate the pace for your 5k. You can also use it to calculate your walking pace and even cycling pace.

Alternatively, the running calculator can also be used to estimate time taken or distance you want to travel at a certain pace.

If your training for a 5k, 10k or even a marathon using a pace calculator is a great way to understand the pace you need to hold throughout the event. Often this prevents people from starting out to hard in the beginning. thus ending up blowing up half way through the event.

Other running calculators that are popular are:

Runners World running calculator 
Strava Pace calculator 

Average Running Pace Per KM – What’s a Good Speed?

The average running pace per km for a 5k race is 7 minutes 4 seconds per kilometer. Which results in a 5k time of 35 minutes, 20 seconds for males. For women, their average running pace per km for 5k is 8 minutes 18 seconds per kilometer. Giving them a mean time of 41 minutes, 30 seconds.

However, this is just the average around the world when it comes to running 5km. For more casual runners, you will see them drop below 25 minutes, while the more serious runner will run 20 minutes. Running at a speed of 4 minutes per kilometer. However, for the elite runner, expect them to break 15 minutes and even go as fast as 13 minutes for the 5000m.

Unfortunately, not all of us are runners. If you are looking at running your first 5km, check out our article on the couch to 5k. Where we discuss training to run your first 5km distance.

Average 5k Run Time by Age

Since we already know the average running pace per km for a 5k race, you might want to know the average 5k run time by age. This helps to give you an insight to what other people your age are running for the 5km distance.

Age plays a big part in your ability to run fast. the table below gives you a good indication of how much we slow down with age across both men and women.

Age group	Men	Women
0 to 15	34:43	37:55
16 to 19	29:39	37:39
20 to 24	29:27	36:22
25 to 29	31:09	36:16
30 to 34	31:27	38:41
35 to 39	33:44	37:21
40 to 44	32:26	38:26
45 to 49	33:13	39:19
50 to 54	34:30	41:20
55 to 59	37:33	45:18
60 to 64	40:33	45:49
65 to 99	42:59	50:13

As you can see times typically don’t change much between the ages of 25 to 29. However, this 5km chart averages out the results across all levels of runners. An elite runner would most likely see a continued decrease in time until they are around 35. Before it starts to get slower.

For the average person, there won’t be much change between the ages of 25 to 29 unless you are consistently training.