Sub-25 5K pace chart
To run a 5K in under 25 minutes you need to average faster than 5:00 per km or 8:03 per mile. Here are the checkpoint times to hit, at exact goal pace and with a small buffer.
To finish under 25:00 you need to be a little faster than the exact pace. The buffer column targets 24:45 (4:57/km, 7:58/mile), which leaves room for GPS drift, a crowded start and the extra distance you run on corners.
| Checkpoint | Elapsed at 25:00 | Elapsed at 24:45 (buffer) |
|---|---|---|
| 1 km | 5:00 | 4:57 |
| Mile 1 | 8:03 | 7:58 |
| 2 km | 10:00 | 9:54 |
| 3 km | 15:00 | 14:51 |
| Mile 2 | 16:06 | 15:56 |
| 4 km | 20:00 | 19:48 |
| Mile 3 | 24:08 | 23:54 |
| Finish (5K) | 25:00 | 24:45 |
What sub-25 fitness looks like in training
Using our training pace calculator, a runner capable of 24:45 would typically train at about:
| Zone | Per km | Per mile |
|---|---|---|
| Easy | 6:16–6:53 | 10:05–11:05 |
| Tempo (threshold) | 5:13–5:19 | 8:24–8:34 |
| Interval | 4:49 | 7:44 |
| Repetition | 4:30 | 7:14 |
If your interval and tempo sessions at these paces feel controlled, you're likely close. If they feel like races, build for a few more weeks first. Read the full guide: how to break 25 minutes in the 5K.
FAQ
What pace is a sub-25 5K?
Faster than 5:00 per km or 8:03 per mile. Aim for about 4:57 per km to leave a margin.
What is a sub-25 5K on a treadmill?
About 7.5 mph (12.0 km/h) is exactly 25:00; set 7.5 mph for a small buffer. Many runners add a 1% incline.
What 400 m lap time do I need for sub-25?
2:00 per lap is exactly 25:00; 1:59 per lap gives a 24:45. A 5K is 12.5 laps of a standard 400 m track.