8K Pace Chart
A 40:00 8K needs 8:03 per mile (5:00 per km), reaching halfway in 20:00. A 32:00 needs 6:26/mi and a 48:00 needs 9:39/mi. This chart lists 71 8K goal times from 20:00 to 1:10:00, each with halfway and 5K checkpoints. Pick a row for every split and a free printable pace band.
Average pace
8:03/mi
Finish
40:00
5:00 /km
Halfway20:00
5K25:00
40:00 for the 8k needs 8:03 per mile or 5:00 per kilometre, even pace.
Units
Split
| Goal | Per mile | Per km | Halfway (4K) | 5K |
|---|---|---|---|---|
| 20:00 | 4:01 | 2:30 | 10:00 | 12:30 |
| 21:00 | 4:13 | 2:38 | 10:30 | 13:08 |
| 22:00 | 4:26 | 2:45 | 11:00 | 13:45 |
| 23:00 | 4:38 | 2:53 | 11:30 | 14:23 |
| 24:00 | 4:50 | 3:00 | 12:00 | 15:00 |
| 25:00 | 5:02 | 3:08 | 12:30 | 15:38 |
| 26:00 | 5:14 | 3:15 | 13:00 | 16:15 |
| 27:00 | 5:26 | 3:23 | 13:30 | 16:53 |
| 28:00 | 5:38 | 3:30 | 14:00 | 17:30 |
| 29:00 | 5:50 | 3:38 | 14:30 | 18:08 |
| 30:00 | 6:02 | 3:45 | 15:00 | 18:45 |
| 30:30 | 6:08 | 3:49 | 15:15 | 19:04 |
| 31:00 | 6:14 | 3:53 | 15:30 | 19:23 |
| 31:30 | 6:20 | 3:56 | 15:45 | 19:41 |
| 32:00 | 6:26 | 4:00 | 16:00 | 20:00 |
| 32:30 | 6:32 | 4:04 | 16:15 | 20:19 |
| 33:00 | 6:38 | 4:08 | 16:30 | 20:38 |
| 33:30 | 6:44 | 4:11 | 16:45 | 20:56 |
| 34:00 | 6:50 | 4:15 | 17:00 | 21:15 |
| 34:30 | 6:56 | 4:19 | 17:15 | 21:34 |
| 35:00 | 7:02 | 4:23 | 17:30 | 21:53 |
| 35:30 | 7:08 | 4:26 | 17:45 | 22:11 |
| 36:00 | 7:15 | 4:30 | 18:00 | 22:30 |
| 36:30 | 7:21 | 4:34 | 18:15 | 22:49 |
| 37:00 | 7:27 | 4:38 | 18:30 | 23:08 |
| 37:30 | 7:33 | 4:41 | 18:45 | 23:26 |
| 38:00 | 7:39 | 4:45 | 19:00 | 23:45 |
| 38:30 | 7:45 | 4:49 | 19:15 | 24:04 |
| 39:00 | 7:51 | 4:53 | 19:30 | 24:23 |
| 39:30 | 7:57 | 4:56 | 19:45 | 24:41 |
| 40:00 | 8:03 | 5:00 | 20:00 | 25:00 |
| 40:30 | 8:09 | 5:04 | 20:15 | 25:19 |
| 41:00 | 8:15 | 5:08 | 20:30 | 25:38 |
| 41:30 | 8:21 | 5:11 | 20:45 | 25:56 |
| 42:00 | 8:27 | 5:15 | 21:00 | 26:15 |
| 42:30 | 8:33 | 5:19 | 21:15 | 26:34 |
| 43:00 | 8:39 | 5:23 | 21:30 | 26:53 |
| 43:30 | 8:45 | 5:26 | 21:45 | 27:11 |
| 44:00 | 8:51 | 5:30 | 22:00 | 27:30 |
| 44:30 | 8:57 | 5:34 | 22:15 | 27:49 |
| 45:00 | 9:03 | 5:38 | 22:30 | 28:08 |
| 45:30 | 9:09 | 5:41 | 22:45 | 28:26 |
| 46:00 | 9:15 | 5:45 | 23:00 | 28:45 |
| 46:30 | 9:21 | 5:49 | 23:15 | 29:04 |
| 47:00 | 9:27 | 5:53 | 23:30 | 29:23 |
| 47:30 | 9:33 | 5:56 | 23:45 | 29:41 |
| 48:00 | 9:39 | 6:00 | 24:00 | 30:00 |
| 48:30 | 9:45 | 6:04 | 24:15 | 30:19 |
| 49:00 | 9:51 | 6:08 | 24:30 | 30:38 |
| 49:30 | 9:57 | 6:11 | 24:45 | 30:56 |
| 50:00 | 10:04 | 6:15 | 25:00 | 31:15 |
| 51:00 | 10:16 | 6:23 | 25:30 | 31:53 |
| 52:00 | 10:28 | 6:30 | 26:00 | 32:30 |
| 53:00 | 10:40 | 6:38 | 26:30 | 33:08 |
| 54:00 | 10:52 | 6:45 | 27:00 | 33:45 |
| 55:00 | 11:04 | 6:53 | 27:30 | 34:23 |
| 56:00 | 11:16 | 7:00 | 28:00 | 35:00 |
| 57:00 | 11:28 | 7:08 | 28:30 | 35:38 |
| 58:00 | 11:40 | 7:15 | 29:00 | 36:15 |
| 59:00 | 11:52 | 7:23 | 29:30 | 36:53 |
| 1:00:00 | 12:04 | 7:30 | 30:00 | 37:30 |
| 1:01:00 | 12:16 | 7:38 | 30:30 | 38:08 |
| 1:02:00 | 12:28 | 7:45 | 31:00 | 38:45 |
| 1:03:00 | 12:40 | 7:53 | 31:30 | 39:23 |
| 1:04:00 | 12:52 | 8:00 | 32:00 | 40:00 |
| 1:05:00 | 13:05 | 8:08 | 32:30 | 40:38 |
| 1:06:00 | 13:17 | 8:15 | 33:00 | 41:15 |
| 1:07:00 | 13:29 | 8:23 | 33:30 | 41:53 |
| 1:08:00 | 13:41 | 8:30 | 34:00 | 42:30 |
| 1:09:00 | 13:53 | 8:38 | 34:30 | 43:08 |
| 1:10:00 | 14:05 | 8:45 | 35:00 | 43:45 |
Tap or press Enter on any row for its splits and pace band.
| Mile | Split | Pace | Elapsed |
|---|---|---|---|
| 1 | 8:03 | 8:03 | 8:03 |
| 2 | 8:03 | 8:03 | 16:06 |
| 3 | 8:03 | 8:03 | 24:09 |
| 4 | 8:03 | 8:03 | 32:12 |
| 4.97 | 7:48 | 8:03 | 40:00 |
Free PDF, no email. Print at 100% scale; on wet days, cover it with clear tape.
How do you work out 8K pace from a goal time?
Divide the goal time by the distance. The 8K is 8 km, or 4.971 miles. For a 40:00:
40.00 min ÷ 4.971 mi = 8.047 min per mile
40.00 min ÷ 8.000 km = 5.000 min per km
40:00 = 8:03/mi = 5:00/km
The chart above repeats that sum for all 71 goal times from 20:00 to 1:10:00. The last split of any distance that is not a whole number of miles or kilometres is a partial split, timed in proportion to its length, and every split list adds up exactly to the goal.
How far is an 8K in miles?
8,000 m is 4.971 miles, just short of five. That is why 8K mile splits end with a short final split of 0.97 miles, timed in proportion to its length. The 8K is common for US road races and college cross country, and it sits between the 5K and the 10K: you race it a little slower than 5K pace and a little faster than 10K pace.
Where does a 5K split help in an 8K?
The 5K checkpoint lets you compare the 8K with a recent 5K. At even pace you pass 5K in 62.5% of your finish time, so a 40:00 8K goes through 5K in 25:00. If that 5K split would be close to your best 5K, the goal is too fast for the day.
Can I plan training for a 8K?
The pace calculator solves any time, distance and pace, and the VDOT calculator turns a recent race into training paces. For a dated week-by-week block, the race planner covers the 5K, 10K, half marathon and marathon.
Can I save the 8K pace chart as an image?
Yes. The image below holds 12 round 8K goal times, 28:00 to 55:00, with the pace per mile, the pace per km and the even-pace halfway split for each, worked out by the same engine as the table above. Save it to your phone for race week or send it to your training group: a link to this page previews with the same chart. For any other goal time, use the full chart or the chart PDF.
Frequently asked questions
What pace is a 40 minute 8K?
8:03 per mile or 5:00 per kilometre, passing halfway in 20:00 and 5K in 25:00.
Is an 8K the same as 5 miles?
Close but not equal. 5 miles is 8,046.72 m, about 47 m longer than 8K, which is worth 10 to 15 seconds for most runners.