What is a good 5K time?

For a beginner, completing a 5K in 30-40 minutes is a great goal. Advanced runners often aim for sub-25 or sub-20 minutes. The world record is around 12:35!

What is negative splitting?

Negative splitting means running the second half of your race faster than the first half. It is the strategy used for almost every world record because it conserves energy early on.

How do I calculate my pace?

Pace = Time / Distance. If you run 3 miles in 30 minutes, your pace is 10:00 per mile. Our calculator handles the tricky 'minutes and seconds' math for you.

Breaking the Tape: Pacing for PRs

Running blind is a recipe for failure. Whether you want a sub-4 marathon or a sub-20 5K, knowing your numbers is half the battle.

Set Your Pace

Enter your goal time and distance to get your splits.

Running Pace Calculator

The Magic Numbers

Here are the paces (min/mile) needed for common barriers:

5K (3.1 miles) Goals

30:00: 9:39/mile
25:00: 8:03/mile
20:00: 6:26/mile

Marathon (26.2 miles) Goals

4:00:00: 9:09/mile
3:30:00: 8:00/mile (Boston Qualifier for many ages)
3:00:00: 6:52/mile

The Wall

Most runners start too fast. Adrenaline takes over, and mile 1 is 30 seconds faster than planned. You pay for this "time deposit" with interest at mile 20. Use a GPS watch and hold back early.

Training Paces

You shouldn't always run at race pace.

Easy Runs: 60-90 seconds slower than race pace. Builds base.
Tempo Runs: 20-30 seconds slower than race pace. Raises lactate threshold.
Intervals: Faster than race pace. Builds speed/power.