5K to Miles Conversion Table (Pace, Time, Distance)
The 5K is one of the most popular race distances worldwide, but the mix of metric (5 kilometers) and imperial (3.1 miles) measurements can create confusion when planning pace strategies and setting time goals.
Whether you're training for your first 5K or chasing a personal record, having quick access to accurate conversion tables for distance, pace, and finish times is essential for effective race planning.
This comprehensive guide provides everything you need: exact distance conversions, pace comparison charts, finish time tables, and practical tips for using these numbers in your training.
5K Distance: The Exact Conversion
5K Distance Conversion
5 kilometers = 3.10686 miles
Commonly rounded to: 3.1 miles
Also Equals:
- • 5,000 meters
- • 16,404 feet
- • 197,000 inches
- • Approximately 6,250 average steps
- • About 12.5 laps on a standard 400m track
💡 Why 3.1 Miles?
The 5K distance became popular because it's exactly 5 kilometers—a round number in the metric system. The imperial equivalent of 3.1 miles is less round, but that's simply the conversion result.
5K Pace Conversion Chart
Understanding how pace translates between min/km and min/mile is crucial for race planning:
| Pace (min/km) | Pace (min/mile) | Speed (km/h) | Speed (mph) |
|---|---|---|---|
| 3:30 | 5:38 | 17.1 | 10.6 |
| 4:00 | 6:26 | 15.0 | 9.3 |
| 4:30 | 7:14 | 13.3 | 8.3 |
| 5:00 | 8:03 | 12.0 | 7.5 |
| 5:30 | 8:51 | 10.9 | 6.8 |
| 6:00 | 9:39 | 10.0 | 6.2 |
| 6:30 | 10:27 | 9.2 | 5.7 |
| 7:00 | 11:16 | 8.6 | 5.3 |
| 7:30 | 12:04 | 8.0 | 5.0 |
| 8:00 | 12:52 | 7.5 | 4.7 |
5K Finish Time Table by Pace
Use this table to determine your 5K finish time based on your target pace:
| Pace (min/km) | 5K Finish Time | Pace (min/mile) | Performance Level |
|---|---|---|---|
| 3:00 | 15:00 | 4:50 | Elite |
| 3:30 | 17:30 | 5:38 | Elite |
| 4:00 | 20:00 | 6:26 | Advanced |
| 4:30 | 22:30 | 7:14 | Advanced |
| 5:00 | 25:00 | 8:03 | Intermediate |
| 5:30 | 27:30 | 8:51 | Intermediate |
| 6:00 | 30:00 | 9:39 | Intermediate |
| 6:30 | 32:30 | 10:27 | Beginner |
| 7:00 | 35:00 | 11:16 | Beginner |
| 7:30 | 37:30 | 12:04 | Beginner |
| 8:00 | 40:00 | 12:52 | Beginner |
5K Split Times by Goal Finish Time
Plan your race strategy with kilometer splits for popular 5K goal times:
| Finish Time | 1K Split | 2K Split | 3K Split | 4K Split | 5K Split |
|---|---|---|---|---|---|
| 20:00 | 4:00 | 8:00 | 12:00 | 16:00 | 20:00 |
| 22:00 | 4:24 | 8:48 | 13:12 | 17:36 | 22:00 |
| 25:00 | 5:00 | 10:00 | 15:00 | 20:00 | 25:00 |
| 27:00 | 5:24 | 10:48 | 16:12 | 21:36 | 27:00 |
| 30:00 | 6:00 | 12:00 | 18:00 | 24:00 | 30:00 |
| 35:00 | 7:00 | 14:00 | 21:00 | 28:00 | 35:00 |
| 40:00 | 8:00 | 16:00 | 24:00 | 32:00 | 40:00 |
💡 Pacing Strategy Tip:
For best results, aim to run even or negative splits (second half slightly faster than first half). Starting too fast is the most common pacing mistake in 5K races.
5K Mile Split Times
For those who prefer tracking progress in miles, here are the split times at each mile marker:
| Goal Time | Mile 1 | Mile 2 | Mile 3 | Final 0.1 mi |
|---|---|---|---|---|
| 18:00 | 5:48 | 11:36 | 17:24 | 18:00 |
| 20:00 | 6:26 | 12:52 | 19:18 | 20:00 |
| 25:00 | 8:03 | 16:06 | 24:09 | 25:00 |
| 30:00 | 9:39 | 19:18 | 28:57 | 30:00 |
| 35:00 | 11:16 | 22:32 | 33:48 | 35:00 |
| 40:00 | 12:52 | 25:44 | 38:36 | 40:00 |
Common 5K Time Goals and What They Mean
Sub-20 Minutes (Under 20:00)
- • Required pace: Under 4:00 min/km or 6:26 min/mile
- • Level: Advanced competitive runner
- • Achievable for dedicated runners with consistent training
- • Elite club or varsity high school standard
Sub-25 Minutes (Under 25:00)
- • Required pace: Under 5:00 min/km or 8:03 min/mile
- • Level: Intermediate to advanced runner
- • Popular goal for runners with 6-12 months of training
- • Requires regular speed work and tempo runs
Sub-30 Minutes (Under 30:00)
- • Required pace: Under 6:00 min/km or 9:39 min/mile
- • Level: Intermediate runner
- • Excellent first-year goal for new runners
- • Achievable with consistent 3-4 runs per week
Sub-35 Minutes (Under 35:00)
- • Required pace: Under 7:00 min/km or 11:16 min/mile
- • Level: Beginner to intermediate
- • Realistic first 5K goal for many beginners
- • Focus on completing distance comfortably
Sub-40 Minutes (Under 40:00)
- • Required pace: Under 8:00 min/km or 12:52 min/mile
- • Level: Beginner runner
- • Great goal for complete beginners or walkers transitioning to running
- • Emphasis on finishing rather than speed
How to Use These Tables for Training
1. Set a Realistic Goal Time
Use the performance level column to identify where you currently stand. Your first 5K goal should be completion-focused; subsequent races can target specific times.
2. Determine Your Target Pace
Once you have a goal time, find the corresponding pace in the conversion table. This is the pace you need to sustain for the entire 5K distance.
3. Practice Your Goal Pace in Training
Run intervals or tempo runs at your target 5K pace. Start with shorter distances (1K repeats) and gradually increase until you can hold the pace for 3-4 kilometers.
4. Memorize Your Split Times
Study the split table for your goal time. During the race, check your watch at each kilometer (or mile) marker to ensure you're on pace.
5. Adjust for Conditions
Hot weather, hills, or strong winds will slow your pace. On challenging courses, aim for your split times but be prepared to adjust based on effort level rather than pace alone.
6. Test Your Fitness
Run time trials at shorter distances (1K or 1 mile) at race pace to gauge whether your goal is realistic. If you can't sustain the pace for 1K, a full 5K at that pace isn't achievable yet.
Converting Other Distances to 5K Pace
If you know your pace at other distances, here's how it typically relates to 5K pace:
Pace Relationship Guidelines:
- • 1 Mile pace: Typically 15-20 seconds faster per km than 5K pace
- • 5K pace: Base reference
- • 10K pace: Typically 10-15 seconds slower per km than 5K pace
- • Half marathon pace: Typically 30-45 seconds slower per km than 5K pace
- • Marathon pace: Typically 60-90 seconds slower per km than 5K pace
Note: These are generalizations. Actual pace relationships depend on individual strengths (speed vs endurance) and training focus.
Quick Mental Math for 5K Conversions
Pace to Finish Time (min/km)
Multiply your pace by 5:
- • 5:00 min/km × 5 = 25:00 finish
- • 6:00 min/km × 5 = 30:00 finish
Pace to Finish Time (min/mile)
Multiply your pace by 3.1:
- • 8:00 min/mile × 3.1 = 24:48 finish
- • 10:00 min/mile × 3.1 = 31:00 finish
Finish Time to Pace (min/km)
Divide your goal time by 5:
- • 30:00 ÷ 5 = 6:00 min/km needed
- • 22:30 ÷ 5 = 4:30 min/km needed
Calculate Your Perfect 5K Race Strategy
These conversion tables provide the foundation for smart race planning, but having instant access to pace and time calculations makes training and racing even easier.
Our pace-to-speed converter lets you quickly calculate target paces, convert between metric and imperial units, and plan your 5K strategy with precision.
Whether you're aiming for a personal best or tackling your first 5K, accurate pace calculations help you start smart, stay on target, and finish strong.
Plan Your 5K Race Pace →