What is a good 5K time?

For UK runners, sub-20 minutes is excellent, sub-25 is very good, sub-30 is good for regular runners. The average parkrun time is around 28-30 minutes.

Can I predict 5K from a 10K time?

Yes, the Riegel formula works in both directions. A 50-minute 10K predicts approximately a 24:00 5K.

How can I improve my 5K time?

Combine easy runs (80% of training), tempo runs, and interval sessions. Most improvement comes from consistent training volume at easy pace, supplemented by 1-2 quality sessions per week.

RunCalcs

5K Predictor — Predict Your 5K Time

Predict your 5K time from a 1 mile, 10K or half marathon result.

Race Distance

Hours

Minutes

Seconds

How We Calculate This

5K Time Prediction

T2 = T1 × (5 / D1)^1.06

When predicting a shorter distance from a longer one, the formula works in reverse. The predicted time will be faster per km than your longer race pace.

Frequently Asked Questions

Related Calculators

Marathon Time Predictor

Predict your marathon time from a shorter race result.

Half Marathon Predictor

Predict your half marathon time from 5K or 10K results.

10K Predictor

Predict your 10K time from a 5K or parkrun result.

Parkrun Predictor

Predict your parkrun time from other race distances.

Ultra Predictor

Predict ultra marathon times for 50K, 50mi, 100K and 100mi.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.