Калкулатор на темпо за 5K — Раздели и време за завършване
Изчислете времето за завършване на 5K или целевото темпо, получете раздели на километър и миля, оценка на VO2max и персонализирани зони на тренировъчно темпо, за да ръководите следващия си тренировъчен блок.
Въведете целевото си време за завършване на 5K, за да изчислите темпо и раздели.
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Въведете целевото си темпо, за да изчислите времето за завършване и раздели.
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Често задавани въпроси
What is a good 5K time?
A good 5K time depends on your age, gender, and experience. Average recreational runners finish between 30–35 minutes. Sub-25 is solid, sub-20 is competitive, and sub-17 is elite amateur. More important than any benchmark is improving your own personal best consistently over time.
How do I improve my 5K pace?
Effective strategies: one tempo run per week at threshold pace (~85–90% max HR), interval sessions (e.g. 6×400m at 5K effort), gradual weekly mileage increases (max 10% per week), one long easy run, and adequate recovery. Most runners see measurable pace improvements in 6–8 weeks of structured training.
What is pace per kilometre?
Pace per kilometre (min/km) measures how long it takes to cover one kilometre. A pace of 5:00 min/km means running 5km in 25 minutes. It's the standard format in most of the world. In the US, pace per mile is more common — 1 mile = 1.609km, so a 5:00/km pace equals approximately 8:03/mile.
What does a 5K training plan look like?
A typical 5K plan runs 3–4 days per week over 8–12 weeks. Include easy runs at conversational pace (60–70% max HR), one tempo run, one interval session, and a weekly long slow run. Add light strength work and mobility. Taper the final week before your race by reducing volume by 20–30%.