Enter your pace to see your finish time — or enter a goal time to find the pace you need to hit it.
| Mile | Split | Cumulative |
|---|---|---|
| 1 mi | 11:59 | 11:59 |
| 2 mi | 11:59 | 23:58 |
| 3 mi | 11:59 | 35:57 |
| 5K | 1:17 | 37:14 |
| Distance | 11:29/mi | 11:44/mi | 11:59/mi ★ | 12:14/mi | 12:29/mi |
|---|---|---|---|---|---|
| 1 mi | 11:29 | 11:44 | 11:59 | 12:14 | 12:29 |
| 2 mi | 22:58 | 23:28 | 23:58 | 24:28 | 24:58 |
| 3 mi | 34:27 | 35:12 | 35:57 | 36:42 | 37:27 |
| 5K | 35:40 | 36:27 | 37:13 | 38:00 | 38:47 |
Your finish time is highlighted
| Finish Time | Pace / mi | Level |
|---|---|---|
| 15:30 | 4:59/mi | Elite |
| 16:00 | 5:09/mi | Elite |
| 17:00 | 5:28/mi | Elite |
| 18:00 | 5:47/mi | Competitive |
| 19:00 | 6:07/mi | Competitive |
| 20:00 | 6:26/mi | Competitive |
| 21:00 | 6:45/mi | Competitive |
| 22:00 | 7:05/mi | Intermediate |
| 23:00 | 7:24/mi | Intermediate |
| 24:00 | 7:44/mi | Intermediate |
| 25:00 | 8:03/mi | Intermediate |
| 26:00 | 8:22/mi | Intermediate |
| 27:00 | 8:41/mi | Recreational |
| 28:00 | 9:01/mi | Recreational |
| 29:00 | 9:20/mi | Recreational |
| 30:00 | 9:39/mi | Recreational |
| 31:00 | 9:59/mi | Recreational |
| 32:00 | 10:18/mi | Recreational |
| 33:00 | 10:37/mi | Beginner |
| 34:00 | 10:57/mi | Beginner |
| 35:00 | 11:16/mi | Beginner |
| 36:00 | 11:35/mi | Beginner |
| 37:00 | 11:55/mi | Beginner |
| 38:00 | 12:14/mi | Beginner |
| 40:00 | 12:52/mi | Beginner |
| 42:00 | 13:31/mi | Beginner |
| 45:00 | 14:29/mi | Beginner |
| 50:00 | 16:05/mi | Beginner/Walk |
New to running? These are the things that actually matter for your first 5K.
You don't need to run the entire 5K to finish. Most beginners do better alternating running and walking — try running 3 minutes, walking 1 minute, and repeating. You'll recover faster and finish stronger than if you go all-out from the start. Check out our Couch to 5K Training Plan for a structured 8-week schedule.
The adrenaline at a race start makes everyone run faster than planned. A pace that feels easy in the first half-mile will feel impossible by mile 2. Use this calculator to find your goal pace, write your split times on your hand or arm, and check your watch at every mile marker to stay on target.
Anywhere from 25 to 45 minutes is a completely normal first 5K finish time. The average recreational runner finishes between 28 and 35 minutes. Finishing is the goal — time is secondary. If you run a 40-minute 5K today and a 35-minute 5K in 3 months, that is excellent progress.
Three runs per week for 8 weeks beats one long run per week every time. Consistency builds the aerobic base that makes race day feel manageable. You don't need to run fast in training — easy, conversational pace runs are where most of your fitness improvement happens.
A 155-pound runner burns approximately 300-380 calories running a 5K, depending on pace. Heavier runners burn more, lighter runners less. Use our Calories Burned Calculator to get a personalized estimate based on your weight and pace.
Once you've completed a 5K, the 10K is the natural next step — just twice the distance. Most runners who can finish a 5K can train for a 10K in 6-8 additional weeks. Use our 10K Pace Calculator to start planning your next goal.
Click any question for an instant answer.
Everything a beginner runner needs to know about the 5K.
| Mile | Split | Cumulative |
|---|---|---|
| 1 mi | 11:59 | 11:59 |
| 2 mi | 11:59 | 23:58 |
| 3 mi | 11:59 | 35:57 |
| 5K | 1:17 | 37:14 |