The 5km is the sharpest test of running fitness — fast enough to hurt, long enough to punish poor pacing. Whether you're targeting a sub-20 breakthrough or building toward a triathlon run split, knowing your required pace per kilometre is the starting point.
Enter either your goal finish time or your goal pace per kilometre — the calculator works both ways, giving you your projected finish time, km/h speed and even splits throughout the race.
| Split | Elapsed time |
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5km speed is built through a combination of threshold work, VO2max intervals and race-specific efforts. Our coaches will structure a programme that moves your pace target from a goal into a reality.
Talk to a coachNo obligation — just a conversation about where you are and where you want to get to.
Running zones based on Daniels (2005) Daniels’ Running Formula.