---
title: "5K Pace Calculator - Training Paces + Pace Chart | TrainPace"
description: "Free 5K pace calculator. Enter your 5K time to get VDOT-based Easy, Tempo, Threshold, and Interval training paces plus a printable pace chart."
url: https://trainpace.com/calculator/5k-pace-calculator
---

# 5K Pace Calculator

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.

- VDOT-style training zones from your 5K time
- Easy, Tempo, Threshold, Interval, Long Run paces
- Works in min/km or min/mile

## How to calculate your 5K training paces

Enter your 5K distance and finish time to get personalized training zones for easy runs, tempo runs, thresholds, and intervals.

1. Enter 5K distance: Set the distance to 5.0 km (or 3.1 miles).
2. Enter your finish time: Type your most recent 5K time (HH:MM:SS).
3. Calculate training zones: Generate Easy, Tempo, Threshold, and Interval paces.

## Frequently asked questions

### What is a good 5K pace?

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.

### Should easy pace feel slow for 5K training?

Yes. Easy pace should feel conversational. It builds aerobic fitness and lets you recover so you can hit your harder workouts.

### How often should I update my 5K training paces?

Any time you run a meaningful PR or your fitness changes (often every 4-8 weeks in a training block).

- [Open the Pace Calculator](https://trainpace.com/calculator)

## Training pace reference

**Training paces by recent 5K time (min/km)**

| 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 |

## Other TrainPace tools

- [Pace Calculator](https://trainpace.com/calculator) — training paces from a recent race result
- [VDOT Calculator](https://trainpace.com/vdot) — fitness score and equivalent race times
- [Training Plan Builder](https://trainpace.com/plan) — week-by-week 5K to marathon plans
- [Race Fuel Planner](https://trainpace.com/fuel) — carbs per hour and gel counts
- [Elevation Finder](https://trainpace.com/elevation-finder) — GPX route and climb analysis

## For AI agents

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.

- [llms.txt](https://trainpace.com/llms.txt) — site index for agents
- [llms-full.txt](https://trainpace.com/llms-full.txt) — every page's Markdown in one file
- [MCP server docs](https://trainpace.com/mcp) — endpoint, tools, and client setup