Free 5K pace calculator. Enter your 5K time to get VDOT-based Easy, Tempo, Threshold, and Interval training paces plus a printable pace chart.
Use a recent 5K result to generate science-backed training paces for easy runs, tempo efforts, thresholds, and intervals.
Enter your 5K distance and finish time to get personalized training zones for easy runs, tempo runs, thresholds, and intervals.
A "good" 5K pace depends on experience and age. The useful thing is consistency: use your current 5K time to set training paces you can repeat week after week.
Yes. Easy pace should feel conversational. It builds aerobic fitness and lets you recover so you can hit your harder workouts.
Any time you run a meaningful PR or your fitness changes (often every 4-8 weeks in a training block).
| 5K time | VDOT | Easy | Marathon | Threshold | Interval | Rep |
|---|---|---|---|---|---|---|
| 15:00 | 69.6 | 3:45–4:30 | 3:23–3:42 | 3:15 | 2:56 | 2:32 |
| 17:30 | 58.2 | 4:20–5:12 | 3:54–4:17 | 3:46 | 3:23 | 2:56 |
| 20:00 | 49.8 | 4:54–5:53 | 4:26–4:51 | 4:16 | 3:51 | 3:19 |
| 22:30 | 43.4 | 5:29–6:34 | 4:57–5:25 | 4:46 | 4:18 | 3:43 |
| 25:00 | 38.3 | 6:03–7:14 | 5:28–5:59 | 5:16 | 4:45 | 4:06 |
| 27:30 | 34.2 | 6:37–7:53 | 5:59–6:33 | 5:46 | 5:13 | 4:30 |
| 30:00 | 30.8 | 7:11–8:32 | 6:30–7:06 | 6:16 | 5:40 | 4:54 |
| 32:30 | 28.0 | 7:44–9:10 | 7:01–7:39 | 6:46 | 6:07 | 5:17 |
| 35:00 | 25.6 | 8:17–9:48 | 7:31–8:12 | 7:15 | 6:34 | 5:41 |
Every page on this site has a Markdown mirror at the same path with a .md suffix (for example /calculator.md), and honors an Accept: text/markdown request header on the HTML URL. The calculations here are also available as callable tools through a free public MCP server — no account or API key.