A 5k race is often the first major milestone for new runners. It’s a popular race distance, whether you’re aiming to complete your first parkrun or push for a new personal best. As you gain experience, the 5k starts to feel like a long sprint, making pacing strategy crucial for running your best time.
Since the 5k is short, you can take a more aggressive race approach, but having a pacing plan will help you maximize performance and avoid fading too soon. Here’s how to pace your 5k properly and hit your next PB. You can also check out our complete guide to training for 5k races here.
Setting Your 5k Goal Time
Before race day, set a realistic goal time based on your recent training or past performances.
If you’ve previously run a 5k in 25:45, aiming for sub-25 minutes is a reasonable target.
If your goal is 24:59, you’ll need to maintain a pace of 4:59 per km (8:00 per mile).
If you've been following Runna's 5k Improvement Plan, your estimated race time will be calculated for you and you'll receive personalised pacing cues that let you know when to push and when to hold back.
Unlike longer races (such as a 10k or half marathon) where a pace range can be helpful, a 5k is short enough that you should aim to hit your target pace from the start and hold it throughout.
5k Pacing Strategy
First 2km (or First Mile): Controlled Speed
Start at your target pace immediately.
It’s natural to go slightly faster in the first 500m due to adrenaline, but try to stay within 1-2 seconds of your target.
If you start too fast, you’ll burn out too early. Keep the effort controlled but strong. You should feel like you’re working hard, but not over doing it.
Top Tip: If your first 1km or mile is more than 3 seconds faster than your goal pace (e.g. running faster than 4:55/km or 7:55/mi for a 24:59 target), pull back slightly to conserve energy.
Midway Point (2-4km or Mile 2-3): Dig Deep
This is where the 5k gets tough. Expect to feel discomfort, that’s normal.
Maintain or slightly increase your pace.
Stay mentally focused, this is where many runners start to slow down without realizing it.
Mindset Tip: Think of it as the final stretch of a workout, just a little more to go!
Final Kilometer (or Final Mile): All-Out Effort
• Empty the tank—this is not the time to hold back. Send it!
• Push your pace in the last 500m-1km (or last half mile) and sprint the final stretch.
Adjust for Terrain and Conditions: If your course is hilly or off-road, pace accordingly—getting a PB on a trail or hilly parkrun is harder than on a flat, fast route.
If you are racing in challenging conditions, such as high winds or heat, we would advise adjusting your pace targets slightly so you can manage your effort safely.
5k Pacing Chart: Find Your Target Pace
Here’s a quick reference chart for pacing based on goal times:
Fueling For Your 5k Race
To feel your best during your 5k, you'll need to make sure you've fueled your body well!
Have a carb-rich meal or snack before your race to ensure glycogen (energy) stores are ready to power you through your effort.
Make sure you stay steadily hydrated. Adding electrolytes can help reduce dehydration and muscle cramping.