5K Pace Chart

This 5K pace chart helps you turn a goal time into clear, even splits. Instead of trying to calculate your target while you are warming up, you can find one row and see exactly where you should be at each kilometer.

By default, this is a running pace chart km based because that is how most Tokyo park loops, track workouts, and road races are marked. If you prefer miles, switch units with one tap. It can also act as a building block toward your half marathon pace chart goals. You can also highlight your goal pace and print a clean copy before race day.

How your pace becomes your 5K time

checkpoint time = pace per km × distance

Your split times are your pace multiplied by the distance you have covered. If you run 5:00 per kilometer, 1 km takes 5:00, 3 km takes 15:00, and the full 5K takes exactly 25:00. This chart does the multiplication for every pace row.

How to use this chart

If you already have a finish time in mind, scan the finish column until you find it. Then, look left to see the per-kilometer pace you need to average. If you train by pace, start on the left and read across to see what that effort predicts for your 5K.

The highlight box is useful when you are comparing a few rows, like a realistic goal and a stretch goal. Type the pace you want to mark, and the matching row stays visible as you scroll.

This chart assumes even pacing from start to finish. A 5K often feels deceptively easy in the first kilometer, so use the early split as a guardrail rather than a dare. If you want to convert a recent race into longer-distance predictions, try the race time predictor.

Running a 5K in Tokyo

Tokyo makes 5K practice easy because the Imperial Palace loop is almost exactly 5 kilometers. One controlled loop gives you a clean rehearsal of the splits in this chart without needing to plan a route.

For a hard 5K, the first kilometer should feel fast but controlled. If you are already forcing the pace before 2K, the final stretch will be much harder than the chart suggests. In summer humidity, choose a slightly slower row and judge the effort honestly.

If you want to practice your goal pace with other runners, our free weekly email lists group runs happening across Tokyo. You can also browse our club directory to find a local community that trains at your speed.