5K running
Pick a 5K goal time and PocketPacer shows you the exact pace per kilometre or per mile you need, plus even splits for race day.
20:00 → 4:00/km · 6:26/mi
22:30 → 4:30/km · 7:14/mi
25:00 → 5:00/km · 8:03/mi
27:30 → 5:30/km · 8:51/mi
30:00 → 6:00/km · 9:39/mi
Once you know the pace, PocketPacer can also build a full race plan with kilometre-by-kilometre targets, so you do not have to do the maths at the start line.
5:00 per kilometre, or 8:03 per mile. Run each km in exactly five minutes and you finish in 25:00.
3:59 per kilometre, or 6:25 per mile. Sub 20 is a common intermediate benchmark and demands consistent threshold and interval training.
For a recreational runner, anything under 30 minutes is solid. Sub 25 is a common intermediate goal, sub 20 is competitive, and sub 18 is club-level for most age groups.
Aim for even or slightly negative splits. The first kilometre often feels too easy at goal pace — that is normal. Hold back, settle in, and only push the last 1–1.5 km if you have anything left.
Most runners benefit from a 5K every 4–6 weeks during a season. They are short enough to recover from quickly and a great way to track fitness.