Complete Guide: Pace Calculator for 5K
Calculate your 5K pace for racing and training. Set achievable goals and train at the right intensities.
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Expert Tips for 5K
- ✓5K should feel hard but sustainable - not all-out sprint
- ✓Start controlled - first kilometer should be close to goal pace
- ✓Most time is gained or lost in miles 2-3 where it gets hard
- ✓Practice 5K pace in training: 800m-1600m intervals at goal pace
- ✓A good 5K is about 95-98% of max heart rate by the finish
- ✓Taper 3-5 days before race for fresh legs
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Frequently Asked Questions
What is a good 5K pace?
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Depends on age, sex, and training. Sub-20 is competitive for men, sub-23 for women. Average recreational runner: 25-35 minutes. World class: sub-13 (men), sub-15 (women).
How should I pace a 5K?
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Even pace is ideal. Start at goal pace, hold steady middle, slight push at end. Don't start too fast - you'll fade hard in a 5K if you blow the first mile.
Can I walk in a 5K?
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Absolutely. Run/walk is a valid strategy, especially for beginners. Walk 1 minute, run 4 minutes. Finish time is less important than finishing and enjoying it.
How do I improve my 5K time?
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Run more easy miles (Zone 2), add one speed workout weekly (intervals or tempo), be consistent, race regularly to practice. Most improvement comes from consistent training.
How accurate are 5K predictions from longer races?
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Reasonably accurate if races are recent and trained for. But shorter races require more speed work. A marathon runner's 5K may be slower than predicted without speed training.
Looking for the standard pace calculator?
Go to Main Pace Calculator