Calculadora de Ritmo de 5K — Divisões de Corrida & Tempo de Chegada
Calcule seu tempo de chegada de 5K ou ritmo alvo, obtenha divisões por quilômetro e por milha, uma estimativa de VO2max e zonas de ritmo de treinamento personalizadas para guiar seu próximo bloco de treinamento.
Insira seu tempo de chegada alvo de 5K para calcular ritmo e divisões.
:
:
Insira seu ritmo alvo para calcular tempo de chegada e divisões.
:
Perguntas comuns
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%.