Calculate the pace needed for a target 5K finish time.
Dividing the target time by the race distance gives the pace that must be held throughout. The halfway split is the checkpoint that reveals whether the pace is on track early enough to correct. The 5K is run close to maximum sustainable effort, so the pace band between a good race and blowing up is only a few seconds per kilometre wide.
5K Pace
Pace = finish time ÷ 5 km
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
Pace = finish time ÷ 5 km Dividing the target time by the race distance gives the pace that must be held throughout. The halfway split is the checkpoint that reveals whether the pace is on track early enough to correct.
The 5K is run close to maximum sustainable effort, so the pace band between a good race and blowing up is only a few seconds per kilometre wide.
This calculator takes 3 inputs: Target finish hours, Target finish minutes, Target finish seconds. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.