A simple 5K pace chart for common finish times, plus pacing rules to avoid going out too hard. Includes links to a pace calculator and race time predictor.
| Finish time | Pace / mile | Pace / km |
|---|---|---|
| 0:18 | 5:48 | 3:36 |
| 0:19 | 6:07 | 3:48 |
| 0:20 | 6:26 | 4:00 |
| 0:21 | 6:46 | 4:12 |
| 0:22 | 7:05 | 4:24 |
| 0:23 | 7:24 | 4:36 |
| 0:24 | 7:43 | 4:48 |
| 0:25 | 8:03 | 5:00 |
| 0:26 | 8:22 | 5:12 |
| 0:27 | 8:41 | 5:24 |
| 0:28 | 9:01 | 5:36 |
| 0:29 | 9:20 | 5:48 |
| 0:30 | 9:39 | 6:00 |
Going out at “hero pace” turns the last mile into survival.
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Use a recent time trial or race. You can estimate from other distances using a predictor, but the best estimate is a recent 5K effort.
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