Calculateur de rythme 5K — Temps de course & Temps d'arrivée
Calculez votre temps d'arrivée au 5K ou votre rythme cible, obtenez des temps au kilomètre et au mile, une estimation du VO2max, et des zones de rythme d'entraînement personnalisées pour guider votre prochain bloc d'entraînement.
Entrez votre temps d'arrivée cible au 5K pour calculer le rythme et les temps de passage.
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Entrez votre rythme cible pour calculer le temps d'arrivée et les temps de passage.
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Questions fréquentes
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%.