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5k pace chart

Use this chart to calculate your training intensity and corresponding target splits based on your best (past year) or goal 5K average pace. (click here for 2k chart).Target the splits below in your workouts.

 
20'/5k pace

Anaerobic 

500-2000M

Anaerobic Threshold

8'-20' Duration

Aerobic/Steady State

30-60' Duration

Active Recovery
5k time
Average 500m pace
-6"
-4"
-2"
+/-0"
+2"
+4"
+10"
+13"
+16"
+18"
15:00 01:30 01:24 01:26 01:28 01:30 01:32 01:34 01:40 01:43 01:46 01:48
15:10 01:31 01:25 01:27 01:29 01:31 01:33 01:35 01:41 01:44 01:47 01:49
15:20 01:32 01:26 01:28 01:30 01:32 01:34 01:36 01:42 01:45 01:48 01:50
15:30 01:33 01:27 01:29 01:31 01:33 01:35 01:37 01:43 01:46 01:49 01:51
15:40 01:34 01:28 01:30 01:32 01:34 01:36 01:38 01:44 01:47 01:50 01:52
15:50 01:35 01:29 01:31 01:33 01:35 01:37 01:39 01:45 01:48 01:51 01:53
16:00 01:36 01:30 01:32 01:34 01:36 01:38 01:40 01:46 01:49 01:52 01:54
16:10 01:37 01:31 01:33 01:35 01:37 01:39 01:41 01:47 01:50 01:53 01:55
16:20 01:38 01:32 01:34 01:36 01:38 01:40 01:42 01:48 01:51 01:54 01:56
16:30 01:39 01:33 01:35 01:37 01:39 01:41 01:43 01:49 01:52 01:55 01:57
16:40 01:40 01:34 01:36 01:38 01:40 01:42 01:44 01:50 01:53 01:56 01:58
16:50 01:41 01:35 01:37 01:39 01:41 01:43 01:45 01:51 01:54 01:57 01:59
17:00 01:42 01:36 01:38 01:40 01:42 01:44 01:46 01:52 01:55 01:58 02:00
17:10 01:43 01:37 01:39 01:41 01:43 01:45 01:47 01:53 01:56 01:59 02:01
17:20 01:44 01:38 01:40 01:42 01:44 01:46 01:48 01:54 01:57 02:00 02:02
17:30 01:45 01:39 01:41 01:43 01:45 01:47 01:49 01:55 01:58 02:01 02:03
17:40 01:46 01:40 01:42 01:44 01:46 01:48 01:50 01:56 01:59 02:02 02:04
17:50 01:47 01:41 01:43 01:45 01:47 01:49 01:51 01:57 02:00 02:03 02:05
18:00 01:48 01:42 01:44 01:46 01:48 01:50 01:52 01:58 02:01 02:04 02:06
18:10 01:49 01:43 01:45 01:47 01:49 01:51 01:53 01:59 02:02 02:05 02:07
18:20 01:50 01:44 01:46 01:48 01:50 01:52 01:54 02:00 02:03 02:06 02:08
18:30 01:51 01:45 01:47 01:49 01:51 01:53 01:55 02:01 02:04 02:07 02:09
18:40 01:52 01:46 01:48 01:50 01:52 01:54 01:56 02:02 02:05 02:08 02:10
18:50 01:53 01:47 01:49 01:51 01:53 01:55 01:57 02:03 02:06 02:09 02:11
19:00 01:54 01:48 01:50 01:52 01:54 01:56 01:58 02:04 02:07 02:10 02:12
19:10 01:55 01:49 01:51 01:53 01:55 01:57 01:59 02:05 02:08 02:11 02:13
19:20 01:56 01:50 01:52 01:54 01:56 01:58 02:00 02:06 02:09 02:12 02:14
19:30 01:57 01:51 01:53 01:55 01:57 01:59 02:01 02:07 02:10 02:13 02:15
19:40 01:58 01:52 01:54 01:56 01:58 02:00 02:02 02:08 02:11 02:14 02:16
19:50 01:59 01:53 01:55 01:57 01:59 02:01 02:03 02:09 02:12 02:15 02:17
20:00 02:00 01:54 01:56 01:58 02:00 02:02 02:04 02:10 02:13 02:16 02:18
20:10 02:01 01:55 01:57 01:59 02:01 02:03 02:05 02:11 02:14 02:17 02:19
20:20 02:02 01:56 01:58 02:00 02:02 02:04 02:06 02:12 02:15 02:18 02:20
20:30 02:03 01:57 01:59 02:01 02:03 02:05 02:07 02:13 02:16 02:19 02:21
20:40 02:04 01:58 02:00 02:02 02:04 02:06 02:08 02:14 02:17 02:20 02:22
20:50 02:05 01:59 02:01 02:03 02:05 02:07 02:09 02:15 02:18 02:21 02:23
21:00 02:06 02:00 02:02 02:04 02:06 02:08 02:10 02:16 02:19 02:22 02:24
21:10 02:07 02:01 02:03 02:05 02:07 02:09 02:11 02:17 02:20 02:23 02:25
21:20 02:08 02:02 02:04 02:06 02:08 02:10 02:12 02:18 02:21 02:24 02:26
21:30 02:09 02:03 02:05 02:07 02:09 02:11 02:13 02:19 02:22 02:25 02:27
21:40 02:10 02:04 02:06 02:08 02:10 02:12 02:14 02:20 02:23 02:26 02:28
21:50 02:11 02:05 02:07 02:09 02:11 02:13 02:15 02:21 02:24 02:27 02:29
22:00 02:12 02:06 02:08 02:10 02:12 02:14 02:16 02:22 02:25 02:28 02:30
22:10 02:13 02:07 02:09 02:11 02:13 02:15 02:17 02:23 02:26 02:29 02:31
22:20 02:14 02:08 02:10 02:12 02:14 02:16 02:18 02:24 02:27 02:30 02:32
22:30 02:15 02:09 02:11 02:13 02:15 02:17 02:19 02:25 02:28 02:31 02:33
22:40 02:16 02:10 02:12 02:14 02:16 02:18 02:20 02:26 02:29 02:32 02:34
22:50 02:17 02:11 02:13 02:15 02:17 02:19 02:21 02:27 02:30 02:33 02:35
23:00 02:18 02:12 02:14 02:16 02:18 02:20 02:22 02:28 02:31 02:34 02:36
23:10 02:19 02:13 02:15 02:17 02:19 02:21 02:23 02:29 02:32 02:35 02:37
23:20 02:20 02:14 02:16 02:18 02:20 02:22 02:24 02:30 02:33 02:36 02:38
23:30 02:21 02:15 02:17 02:19 02:21 02:23 02:25 02:31 02:34 02:37 02:39
23:40 02:22 02:16 02:18 02:20 02:22 02:24 02:26 02:32 02:35 02:38 02:40
23:50 02:23 02:17 02:19 02:21 02:23 02:25 02:27 02:33 02:36 02:39 02:41
24:00 02:24 02:18 02:20 02:22 02:24 02:26 02:28 02:34 02:37 02:40 02:42
24:10 02:25 02:19 02:21 02:23 02:25 02:27 02:29 02:35 02:38 02:41 02:43
24:20 02:26 02:20 02:22 02:24 02:26 02:28 02:30 02:36 02:39 02:42 02:44
24:30 02:27 02:21 02:23 02:25 02:27 02:29 02:31 02:37 02:40 02:43 02:45
24:40 02:28 02:22 02:24 02:26 02:28 02:30 02:32 02:38 02:41 02:44 02:46
24:50 02:29 02:23 02:25 02:27 02:29 02:31 02:33 02:39 02:42 02:45 02:47
25:00 02:30 02:24 02:26 02:28 02:30 02:32 02:34 02:40 02:43 02:46 02:48