Parkrun is a free weekly timed 5km run, with events taking place all over the world. The fact that the distances are officially measured and times are recorded onto their website means that you can keep track of your 5km times, and see how you’re improving.
If you’ve not run at parkrun yet then read this article on what you can expect and how it all works.
How long is parkrun 5km distance in miles? 5km is 3.1 miles.
This 5km pace chart will give you 5km pace in miles and also the 5km pace in km.
Many use it as a way of keeping healthy and having a reason to go out for a run, whilst some will be aiming to beat their PB each week. Whatever your reason for running a parkrun it’s handy to know how your pace correlates to your finish time, and as 5km is considered a shorter distance run, every second counts.
These 5km pace charts will help you understand the paces you will need to run in order to get your desired finish time. Check out the ‘tools’ page for more useful calculators and information.
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Sub 16 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:13:30 | 04:21 | 02:42 |
| 0:13:35 | 04:22 | 02:43 |
| 0:13:40 | 04:24 | 02:44 |
| 0:13:45 | 04:26 | 02:45 |
| 0:13:50 | 04:27 | 02:46 |
| 0:13:55 | 04:29 | 02:47 |
| 0:14:00 | 04:30 | 02:48 |
| 0:14:05 | 04:32 | 02:49 |
| 0:14:10 | 04:34 | 02:50 |
| 0:14:15 | 04:35 | 02:51 |
| 0:14:20 | 04:37 | 02:52 |
| 0:14:25 | 04:38 | 02:53 |
| 0:14:30 | 04:40 | 02:54 |
| 0:14:35 | 04:42 | 02:55 |
| 0:14:40 | 04:43 | 02:56 |
| 0:14:45 | 04:45 | 02:57 |
| 0:14:50 | 04:46 | 02:58 |
| 0:14:55 | 04:48 | 02:59 |
| 0:15:00 | 04:50 | 03:00 |
| 0:15:05 | 04:51 | 03:01 |
| 0:15:10 | 04:53 | 03:02 |
| 0:15:15 | 04:55 | 03:03 |
| 0:15:20 | 04:56 | 03:04 |
| 0:15:25 | 04:58 | 03:05 |
| 0:15:30 | 04:59 | 03:06 |
| 0:15:35 | 05:01 | 03:07 |
| 0:15:40 | 05:03 | 03:08 |
| 0:15:45 | 05:04 | 03:09 |
| 0:15:50 | 05:06 | 03:10 |
| 0:15:55 | 05:07 | 03:11 |
Sub 20 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:16:00 | 05:09 | 03:12 |
| 0:16:05 | 05:11 | 03:13 |
| 0:16:10 | 05:12 | 03:14 |
| 0:16:15 | 05:14 | 03:15 |
| 0:16:20 | 05:15 | 03:16 |
| 0:16:25 | 05:17 | 03:17 |
| 0:16:30 | 05:19 | 03:18 |
| 0:16:35 | 05:20 | 03:19 |
| 0:16:40 | 05:22 | 03:20 |
| 0:16:45 | 05:23 | 03:21 |
| 0:16:50 | 05:25 | 03:22 |
| 0:16:55 | 05:27 | 03:23 |
| 0:17:00 | 05:28 | 03:24 |
| 0:17:05 | 05:30 | 03:25 |
| 0:17:10 | 05:32 | 03:26 |
| 0:17:15 | 05:33 | 03:27 |
| 0:17:20 | 05:35 | 03:28 |
| 0:17:25 | 05:36 | 03:29 |
| 0:17:30 | 05:38 | 03:30 |
| 0:17:35 | 05:40 | 03:31 |
| 0:17:40 | 05:41 | 03:32 |
| 0:17:45 | 05:43 | 03:33 |
| 0:17:50 | 05:44 | 03:34 |
| 0:17:55 | 05:46 | 03:35 |
| 0:18:00 | 05:48 | 03:36 |
| 0:18:05 | 05:49 | 03:37 |
| 0:18:10 | 05:51 | 03:38 |
| 0:18:15 | 05:52 | 03:39 |
| 0:18:20 | 05:54 | 03:40 |
| 0:18:25 | 05:56 | 03:41 |
| 0:18:30 | 05:57 | 03:42 |
| 0:18:35 | 05:59 | 03:43 |
| 0:18:40 | 06:00 | 03:44 |
| 0:18:45 | 06:02 | 03:45 |
| 0:18:50 | 06:04 | 03:46 |
| 0:18:55 | 06:05 | 03:47 |
| 0:19:00 | 06:07 | 03:48 |
| 0:19:05 | 06:09 | 03:49 |
| 0:19:10 | 06:10 | 03:50 |
| 0:19:15 | 06:12 | 03:51 |
| 0:19:20 | 06:13 | 03:52 |
| 0:19:25 | 06:15 | 03:53 |
| 0:19:30 | 06:17 | 03:54 |
| 0:19:35 | 06:18 | 03:55 |
| 0:19:40 | 06:20 | 03:56 |
| 0:19:45 | 06:21 | 03:57 |
| 0:19:50 | 06:23 | 03:58 |
| 0:19:55 | 06:25 | 03:59 |
Sub 23 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:20:00 | 06:26 | 04:00 |
| 0:20:05 | 06:28 | 04:01 |
| 0:20:10 | 06:29 | 04:02 |
| 0:20:15 | 06:31 | 04:03 |
| 0:20:20 | 06:33 | 04:04 |
| 0:20:25 | 06:34 | 04:05 |
| 0:20:30 | 06:36 | 04:06 |
| 0:20:35 | 06:38 | 04:07 |
| 0:20:40 | 06:39 | 04:08 |
| 0:20:45 | 06:41 | 04:09 |
| 0:20:50 | 06:42 | 04:10 |
| 0:20:55 | 06:44 | 04:11 |
| 0:21:00 | 06:46 | 04:12 |
| 0:21:05 | 06:47 | 04:13 |
| 0:21:10 | 06:49 | 04:14 |
| 0:21:15 | 06:50 | 04:15 |
| 0:21:20 | 06:52 | 04:16 |
| 0:21:25 | 06:54 | 04:17 |
| 0:21:30 | 06:55 | 04:18 |
| 0:21:35 | 06:57 | 04:19 |
| 0:21:40 | 06:58 | 04:20 |
| 0:21:45 | 07:00 | 04:21 |
| 0:21:50 | 07:02 | 04:22 |
| 0:21:55 | 07:03 | 04:23 |
| 0:22:00 | 07:05 | 04:24 |
| 0:22:05 | 07:06 | 04:25 |
| 0:22:10 | 07:08 | 04:26 |
| 0:22:15 | 07:10 | 04:27 |
| 0:22:20 | 07:11 | 04:28 |
| 0:22:25 | 07:13 | 04:29 |
| 0:22:30 | 07:15 | 04:30 |
| 0:22:35 | 07:16 | 04:31 |
| 0:22:40 | 07:18 | 04:32 |
| 0:22:45 | 07:19 | 04:33 |
| 0:22:50 | 07:21 | 04:34 |
| 0:22:55 | 07:23 | 04:35 |
Sub 25 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:23:00 | 07:24 | 04:36 |
| 0:23:05 | 07:26 | 04:37 |
| 0:23:10 | 07:27 | 04:38 |
| 0:23:15 | 07:29 | 04:39 |
| 0:23:20 | 07:31 | 04:40 |
| 0:23:25 | 07:32 | 04:41 |
| 0:23:30 | 07:34 | 04:42 |
| 0:23:35 | 07:35 | 04:43 |
| 0:23:40 | 07:37 | 04:44 |
| 0:23:45 | 07:39 | 04:45 |
| 0:23:50 | 07:40 | 04:46 |
| 0:23:55 | 07:42 | 04:47 |
| 0:24:00 | 07:43 | 04:48 |
| 0:24:05 | 07:45 | 04:49 |
| 0:24:10 | 07:47 | 04:50 |
| 0:24:15 | 07:48 | 04:51 |
| 0:24:20 | 07:50 | 04:52 |
| 0:24:25 | 07:52 | 04:53 |
| 0:24:30 | 07:53 | 04:54 |
| 0:24:35 | 07:55 | 04:55 |
| 0:24:40 | 07:56 | 04:56 |
| 0:24:45 | 07:58 | 04:57 |
| 0:24:50 | 08:00 | 04:58 |
| 0:24:55 | 08:01 | 04:59 |
Sub 28 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:25:00 | 08:03 | 05:00 |
| 0:25:05 | 08:04 | 05:01 |
| 0:25:10 | 08:06 | 05:02 |
| 0:25:15 | 08:08 | 05:03 |
| 0:25:20 | 08:09 | 05:04 |
| 0:25:25 | 08:11 | 05:05 |
| 0:25:30 | 08:12 | 05:06 |
| 0:25:35 | 08:14 | 05:07 |
| 0:25:40 | 08:16 | 05:08 |
| 0:25:45 | 08:17 | 05:09 |
| 0:25:50 | 08:19 | 05:10 |
| 0:25:55 | 08:21 | 05:11 |
| 0:26:00 | 08:22 | 05:12 |
| 0:26:05 | 08:24 | 05:13 |
| 0:26:10 | 08:25 | 05:14 |
| 0:26:15 | 08:27 | 05:15 |
| 0:26:20 | 08:29 | 05:16 |
| 0:26:25 | 08:30 | 05:17 |
| 0:26:30 | 08:32 | 05:18 |
| 0:26:35 | 08:33 | 05:19 |
| 0:26:40 | 08:35 | 05:20 |
| 0:26:45 | 08:37 | 05:21 |
| 0:26:50 | 08:38 | 05:22 |
| 0:26:55 | 08:40 | 05:23 |
| 0:27:00 | 08:41 | 05:24 |
| 0:27:05 | 08:43 | 05:25 |
| 0:27:10 | 08:45 | 05:26 |
| 0:27:15 | 08:46 | 05:27 |
| 0:27:20 | 08:48 | 05:28 |
| 0:27:25 | 08:49 | 05:29 |
| 0:27:30 | 08:51 | 05:30 |
| 0:27:35 | 08:53 | 05:31 |
| 0:27:40 | 08:54 | 05:32 |
| 0:27:45 | 08:56 | 05:33 |
| 0:27:50 | 08:58 | 05:34 |
| 0:27:55 | 08:59 | 05:35 |
Sub 30 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:28:00 | 09:01 | 05:36 |
| 0:28:05 | 09:02 | 05:37 |
| 0:28:10 | 09:04 | 05:38 |
| 0:28:15 | 09:06 | 05:39 |
| 0:28:20 | 09:07 | 05:40 |
| 0:28:25 | 09:09 | 05:41 |
| 0:28:30 | 09:10 | 05:42 |
| 0:28:35 | 09:12 | 05:43 |
| 0:28:40 | 09:14 | 05:44 |
| 0:28:45 | 09:15 | 05:45 |
| 0:28:50 | 09:17 | 05:46 |
| 0:28:55 | 09:18 | 05:47 |
| 0:29:00 | 09:20 | 05:48 |
| 0:29:05 | 09:22 | 05:49 |
| 0:29:10 | 09:23 | 05:50 |
| 0:29:15 | 09:25 | 05:51 |
| 0:29:20 | 09:26 | 05:52 |
| 0:29:25 | 09:28 | 05:53 |
| 0:29:30 | 09:30 | 05:54 |
| 0:29:35 | 09:31 | 05:55 |
| 0:29:40 | 09:33 | 05:56 |
| 0:29:45 | 09:35 | 05:57 |
| 0:29:50 | 09:36 | 05:58 |
| 0:29:55 | 09:38 | 05:59 |
Sub 32 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:30:00 | 09:39 | 06:00 |
| 0:30:05 | 09:41 | 06:01 |
| 0:30:10 | 09:43 | 06:02 |
| 0:30:15 | 09:44 | 06:03 |
| 0:30:20 | 09:46 | 06:04 |
| 0:30:25 | 09:47 | 06:05 |
| 0:30:30 | 09:49 | 06:06 |
| 0:30:35 | 09:51 | 06:07 |
| 0:30:40 | 09:52 | 06:08 |
| 0:30:45 | 09:54 | 06:09 |
| 0:30:50 | 09:55 | 06:10 |
| 0:30:55 | 09:57 | 06:11 |
| 0:31:00 | 09:59 | 06:12 |
| 0:31:05 | 10:00 | 06:13 |
| 0:31:10 | 10:02 | 06:14 |
| 0:31:15 | 10:04 | 06:15 |
| 0:31:20 | 10:05 | 06:16 |
| 0:31:25 | 10:07 | 06:17 |
| 0:31:30 | 10:08 | 06:18 |
| 0:31:35 | 10:10 | 06:19 |
| 0:31:40 | 10:12 | 06:20 |
| 0:31:45 | 10:13 | 06:21 |
| 0:31:50 | 10:15 | 06:22 |
| 0:31:55 | 10:16 | 06:23 |
Sub 35 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:32:00 | 10:18 | 06:24 |
| 0:32:05 | 10:20 | 06:25 |
| 0:32:10 | 10:21 | 06:26 |
| 0:32:15 | 10:23 | 06:27 |
| 0:32:20 | 10:24 | 06:28 |
| 0:32:25 | 10:26 | 06:29 |
| 0:32:30 | 10:28 | 06:30 |
| 0:32:35 | 10:29 | 06:31 |
| 0:32:40 | 10:31 | 06:32 |
| 0:32:45 | 10:32 | 06:33 |
| 0:32:50 | 10:34 | 06:34 |
| 0:32:55 | 10:36 | 06:35 |
| 0:33:00 | 10:37 | 06:36 |
| 0:33:05 | 10:39 | 06:37 |
| 0:33:10 | 10:41 | 06:38 |
| 0:33:15 | 10:42 | 06:39 |
| 0:33:20 | 10:44 | 06:40 |
| 0:33:25 | 10:45 | 06:41 |
| 0:33:30 | 10:47 | 06:42 |
| 0:33:35 | 10:49 | 06:43 |
| 0:33:40 | 10:50 | 06:44 |
| 0:33:45 | 10:52 | 06:45 |
| 0:33:50 | 10:53 | 06:46 |
| 0:33:55 | 10:55 | 06:47 |
| 0:34:00 | 10:57 | 06:48 |
| 0:34:05 | 10:58 | 06:49 |
| 0:34:10 | 11:00 | 06:50 |
| 0:34:15 | 11:01 | 06:51 |
| 0:34:20 | 11:03 | 06:52 |
| 0:34:25 | 11:05 | 06:53 |
| 0:34:30 | 11:06 | 06:54 |
| 0:34:35 | 11:08 | 06:55 |
| 0:34:40 | 11:09 | 06:56 |
| 0:34:45 | 11:11 | 06:57 |
| 0:34:50 | 11:13 | 06:58 |
| 0:34:55 | 11:14 | 06:59 |
Sub 38 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:35:00 | 11:16 | 07:00 |
| 0:35:05 | 11:18 | 07:01 |
| 0:35:10 | 11:19 | 07:02 |
| 0:35:15 | 11:21 | 07:03 |
| 5K | Pace Min/mile | Pace Min/km |
| 0:35:20 | 11:22 | 07:04 |
| 0:35:25 | 11:24 | 07:05 |
| 0:35:30 | 11:26 | 07:06 |
| 0:35:35 | 11:27 | 07:07 |
| 0:35:40 | 11:29 | 07:08 |
| 0:35:45 | 11:30 | 07:09 |
| 0:35:50 | 11:32 | 07:10 |
| 0:35:55 | 11:34 | 07:11 |
| 0:36:00 | 11:35 | 07:12 |
| 0:36:05 | 11:37 | 07:13 |
| 0:36:10 | 11:38 | 07:14 |
| 0:36:15 | 11:40 | 07:15 |
| 0:36:20 | 11:42 | 07:16 |
| 0:36:25 | 11:43 | 07:17 |
| 0:36:30 | 11:45 | 07:18 |
| 0:36:35 | 11:47 | 07:19 |
| 0:36:40 | 11:48 | 07:20 |
| 0:36:45 | 11:50 | 07:21 |
| 0:36:50 | 11:51 | 07:22 |
| 0:36:55 | 11:53 | 07:23 |
| 0:37:00 | 11:55 | 07:24 |
| 0:37:05 | 11:56 | 07:25 |
| 0:37:10 | 11:58 | 07:26 |
| 0:37:15 | 11:59 | 07:27 |
| 0:37:20 | 12:01 | 07:28 |
| 0:37:25 | 12:03 | 07:29 |
| 0:37:30 | 12:04 | 07:30 |
| 0:37:35 | 12:06 | 07:31 |
| 0:37:40 | 12:07 | 07:32 |
| 0:37:45 | 12:09 | 07:33 |
| 0:37:50 | 12:11 | 07:34 |
| 0:37:55 | 12:12 | 07:35 |
Sub 40 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:38:00 | 12:14 | 07:36 |
| 0:38:05 | 12:15 | 07:37 |
| 0:38:10 | 12:17 | 07:38 |
| 0:38:15 | 12:19 | 07:39 |
| 0:38:20 | 12:20 | 07:40 |
| 0:38:25 | 12:22 | 07:41 |
| 0:38:30 | 12:24 | 07:42 |
| 0:38:35 | 12:25 | 07:43 |
| 0:38:40 | 12:27 | 07:44 |
| 0:38:45 | 12:28 | 07:45 |
| 0:38:50 | 12:30 | 07:46 |
| 0:38:55 | 12:32 | 07:47 |
| 0:39:00 | 12:33 | 07:48 |
| 0:39:05 | 12:35 | 07:49 |
| 0:39:10 | 12:36 | 07:50 |
| 0:39:15 | 12:38 | 07:51 |
| 0:39:20 | 12:40 | 07:52 |
| 0:39:25 | 12:41 | 07:53 |
| 0:39:30 | 12:43 | 07:54 |
| 0:39:35 | 12:44 | 07:55 |
| 0:39:40 | 12:46 | 07:56 |
| 0:39:45 | 12:48 | 07:57 |
| 0:39:50 | 12:49 | 07:58 |
| 0:39:55 | 12:51 | 07:59 |
Sub 43 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:40:00 | 12:52 | 08:00 |
| 0:40:05 | 12:54 | 08:01 |
| 0:40:10 | 12:56 | 08:02 |
| 0:40:15 | 12:57 | 08:03 |
| 0:40:20 | 12:59 | 08:04 |
| 0:40:25 | 13:01 | 08:05 |
| 0:40:30 | 13:02 | 08:06 |
| 0:40:35 | 13:04 | 08:07 |
| 0:40:40 | 13:05 | 08:08 |
| 0:40:45 | 13:07 | 08:09 |
| 0:40:50 | 13:09 | 08:10 |
| 0:40:55 | 13:10 | 08:11 |
| 0:41:00 | 13:12 | 08:12 |
| 0:41:05 | 13:13 | 08:13 |
| 0:41:10 | 13:15 | 08:14 |
| 0:41:15 | 13:17 | 08:15 |
| 0:41:20 | 13:18 | 08:16 |
| 0:41:25 | 13:20 | 08:17 |
| 0:41:30 | 13:21 | 08:18 |
| 0:41:35 | 13:23 | 08:19 |
| 0:41:40 | 13:25 | 08:20 |
| 0:41:45 | 13:26 | 08:21 |
| 0:41:50 | 13:28 | 08:22 |
| 0:41:55 | 13:30 | 08:23 |
| 0:42:00 | 13:31 | 08:24 |
| 0:42:05 | 13:33 | 08:25 |
| 0:42:10 | 13:34 | 08:26 |
| 0:42:15 | 13:36 | 08:27 |
| 0:42:20 | 13:38 | 08:28 |
| 0:42:25 | 13:39 | 08:29 |
| 0:42:30 | 13:41 | 08:30 |
| 0:42:35 | 13:42 | 08:31 |
| 0:42:40 | 13:44 | 08:32 |
| 0:42:45 | 13:46 | 08:33 |
| 0:42:50 | 13:47 | 08:34 |
| 0:42:55 | 13:49 | 08:35 |
Sub 48 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:43:00 | 13:50 | 08:36 |
| 0:43:05 | 13:52 | 08:37 |
| 0:43:10 | 13:54 | 08:38 |
| 0:43:15 | 13:55 | 08:39 |
| 0:43:20 | 13:57 | 08:40 |
| 0:43:25 | 13:58 | 08:41 |
| 0:43:30 | 14:00 | 08:42 |
| 0:43:35 | 14:02 | 08:43 |
| 0:43:40 | 14:03 | 08:44 |
| 0:43:45 | 14:05 | 08:45 |
| 0:43:50 | 14:07 | 08:46 |
| 0:43:55 | 14:08 | 08:47 |
| 0:44:00 | 14:10 | 08:48 |
| 0:44:05 | 14:11 | 08:49 |
| 0:44:10 | 14:13 | 08:50 |
| 0:44:15 | 14:15 | 08:51 |
| 0:44:20 | 14:16 | 08:52 |
| 0:44:25 | 14:18 | 08:53 |
| 0:44:30 | 14:19 | 08:54 |
| 0:44:35 | 14:21 | 08:55 |
| 0:44:40 | 14:23 | 08:56 |
| 0:44:45 | 14:24 | 08:57 |
| 0:44:50 | 14:26 | 08:58 |
| 0:44:55 | 14:27 | 08:59 |
| 0:45:00 | 14:29 | 09:00 |
| 0:45:05 | 14:31 | 09:01 |
| 0:45:10 | 14:32 | 09:02 |
| 0:45:15 | 14:34 | 09:03 |
| 0:45:20 | 14:35 | 09:04 |
| 0:45:25 | 14:37 | 09:05 |
| 0:45:30 | 14:39 | 09:06 |
| 0:45:35 | 14:40 | 09:07 |
| 0:45:40 | 14:42 | 09:08 |
| 0:45:45 | 14:44 | 09:09 |
| 0:45:50 | 14:45 | 09:10 |
| 0:45:55 | 14:47 | 09:11 |
| 0:46:00 | 14:48 | 09:12 |
| 0:46:05 | 14:50 | 09:13 |
| 0:46:10 | 14:52 | 09:14 |
| 0:46:15 | 14:53 | 09:15 |
| 0:46:20 | 14:55 | 09:16 |
| 0:46:25 | 14:56 | 09:17 |
| 0:46:30 | 14:58 | 09:18 |
| 0:46:35 | 15:00 | 09:19 |
| 0:46:40 | 15:01 | 09:20 |
| 0:46:45 | 15:03 | 09:21 |
| 0:46:50 | 15:04 | 09:22 |
| 0:46:55 | 15:06 | 09:23 |
| 0:47:00 | 15:08 | 09:24 |
| 0:47:05 | 15:09 | 09:25 |
| 0:47:10 | 15:11 | 09:26 |
| 0:47:15 | 15:12 | 09:27 |
| 0:47:20 | 15:14 | 09:28 |
| 0:47:25 | 15:16 | 09:29 |
| 0:47:35 | 15:19 | 09:31 |
| 0:47:40 | 15:21 | 09:32 |
| 0:47:45 | 15:22 | 09:33 |
| 0:47:50 | 15:24 | 09:34 |
| 0:47:55 | 15:25 | 09:35 |
Sub 50 minute 5k pace
| 5K Finish Time | Pace Min/mile | Pace Min/km |
|---|---|---|
| 0:48:00 | 15:27 | 09:36 |
| 0:48:05 | 15:29 | 09:37 |
| 0:48:10 | 15:30 | 09:38 |
| 0:48:15 | 15:32 | 09:39 |
| 0:48:20 | 15:33 | 09:40 |
| 0:48:25 | 15:35 | 09:41 |
| 0:48:30 | 15:37 | 09:42 |
| 0:48:35 | 15:38 | 09:43 |
| 0:48:40 | 15:40 | 09:44 |
| 0:48:45 | 15:41 | 09:45 |
| 0:48:50 | 15:43 | 09:46 |
| 0:48:55 | 15:45 | 09:47 |
| 0:49:00 | 15:46 | 09:48 |
| 0:49:05 | 15:48 | 09:49 |
| 0:49:10 | 15:50 | 09:50 |
| 0:49:15 | 15:51 | 09:51 |
| 0:49:20 | 15:53 | 09:52 |
| 0:49:25 | 15:54 | 09:53 |
| 0:49:30 | 15:56 | 09:54 |
| 0:49:35 | 15:58 | 09:55 |
| 0:49:40 | 15:59 | 09:56 |
| 0:49:45 | 16:01 | 09:57 |
| 0:49:50 | 16:02 | 09:58 |
| 0:49:55 | 16:04 | 09:59 |
How to run a faster 5km parkrun
Once you’ve run your first 5km parkrun you will have a target time to get your new personal best (PB) and initially this often happens fairly quickly once you understand how much more you can possibly push yourself. This doesn’t always happen though so here are some tips to get faster parkrun times.
- Set a goal – using the pace charts above you should be able to calculate what’s possible with your running and if you know you can run a second faster each kilometer then you will have real motivation throughout the 5km ensuring you keep up with the necessary average pace. This pace can be programed into your gps watch or smartphone so you stay on track.
- Understand the course – The beauty of parkrun is that you can repeat the exact same course week after week, and you can learn where a downhill is so you can gain a few seconds, or you know an uphill section where you need to dig deep. This way there are no surprises and you can concentrate on your running rather than your navigation.
- Warm up – For a shorter distance like a 5k then it’s important your muscles are warmed up and your heart is pumping so they are able to perform right from the start. With longer distances you can sometimes effectively warm-up throughout the start of the race, but with a 5k it’s all go, go, go. So arrive early, do some dynamic stretches and maybe have a slow short jog, but don’t tire yourself out!
- Use a pacer – every so often parkrun events will have pacers taking part wearing vests with times on. It could be 22 minutes, 27 minutes, 35 minutes, it all depends on who has volunteered that day, but being able to follow one of these runners will help you achieve a faster time.
- Try hilly parkruns – Some parkrun 5ks are pancake flat, and if that sounds like your local course then you can benefit from some parkrun tourism and trying a hillier event. Incorporating hill training will make you a better runner and when you return to those flatter parkruns you really will notice it, with your speed and pace increasing.
The fastest UK parkrun times
The male record is 13:48 and was set by Andrew Baddeley on 11 August 2012 at Bushy Park parkrun and the female record is 15:49 set by Charlotte Arter on 1 February 2020 at Cardiff parkrun.
Don’t think of those times as the norm though as both are Team GB runners, so you never know who is going to rock up at your parkrun!
What is the average time to run a 5k?
The average time to run 5km is between 25-40 minutes, but there are a variety of factors that will affect this time such as gender, age, fitness, course elevation, etc.
In 2005 the average finish time for completing a parkrun was 22:17 but in 2020 that time had dropped to 32:30 as more and more runners of a wider range of abilities started taking part.
Parkrun is very inclusive with a wide range of abilities taking part, so try not to think about parkrun average finishing times as there is so much variation between those finishing first and those at the tailend of the runners.
How many calories are burned running 5k?
The average person will burn around 100 calories per mile, so a 5k should burn off around 300 calories, but the two factors that will impact on this are your weight and your effort put in The heavier you are, the more calories you will expend, and the harder you push yourself the more energy you will need.
If you regularly run 5km or parkruns you will find that your body will become more efficient at that distance and you will burn fewer calories than you used to. For this reason it’s important to mix up your training, add hill sessions, sprints, etc. You can read more about running and weight loss here.
Can’t run 5k yet?
If you’re new to running, or getting back into it, then Couch to 5k is a great program that can get you from non-runner to being able to run 5k non-stop in 10 weeks. Read this article to find out more.
