raceIQ

45:00 5K pace

Hold 14:29 per mile (9:00 per km) to run a 45:00 5K, a time that's faster than 29% of US finishers.
Pace per mile
14:29
Pace per km
9:00
Per 400 m
3:36
Finish
45:00

Mile splits

Mile 114:29
Mile 228:58
Mile 343:27
Finish45:00

Kilometer splits

1 km9:00
2 km18:00
3 km27:00
4 km36:00
Finish45:00

Even splits. Courses, hills and heat change the right pace on the day: check the heat pace calculator for a warm race.

Where 45:00 places in the 5K

Among US finishers in the race results we track, by age and gender. See all 5K times.

Where a 45:00 5K places among US finishers by age and gender
AgeWomenMen
Under 20Faster than 29%Faster than 16%
20–29Faster than 27%Faster than 14%
30–39Faster than 31%Faster than 17%
40–49Faster than 35%Faster than 19%
50–59Faster than 46%Faster than 25%
60–69Top 44%Faster than 32%
70+Top 30%Faster than 42%
All agesFaster than 36%Faster than 20%
The same effort at other distances
  • 10K
    1:33:49
    15:06/mi
  • Half marathon
    3:27:01
    15:47/mi
  • Marathon
    7:11:36
    16:28/mi

Predicted with Riegel's formula. Try the race time predictor.

Common questions

What pace is a 45:00 5K?

14:29 per mile, or 9:00 per kilometer, held evenly from start to finish.

Is 45:00 a good 5K time?

A 45:00 5K is faster than 29% of US finishers in the race results we track. How good it is depends on your age and gender: the table on this page shows where it places in each group.

What times at other distances match a 45:00 5K?

By Riegel's formula, a 45:00 5K is about the same performance as 1:33:49 for the 10K, 3:27:01 for the half marathon, 7:11:36 for the marathon. Longer predictions assume you've trained for the distance.

Know your pace? See where it would place you. raceIQ ranks upcoming races by where you'd finish in your age group, using each race's past results.

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