Mile to 5K Race Equivalency
Your mile time is a precise measure of aerobic capacity and raw speed. This table shows what that capacity predicts for the 5K — the equivalent time a runner with the same fitness would run, assuming 5K-specific preparation. The formula is the Daniels/Gilbert oxygen cost equation.
Quick answer: A 5:30 Mile runner (RPI 53.4) has equivalent 5K fitness of 18:51 (6:04/mi). Range in this table: 4:00 Mile → 13:49 5K through 8:00 → 26:55.
Mile → 5K Equivalency Table
| Mile Time | RPI | 5K Equivalent | Equiv Pace |
|---|---|---|---|
| 4:00 | 76.5 | 13:49 | 4:27/mi(2:46/km) |
| 4:15 | 71.4 | 14:40 | 4:43/mi(2:56/km) |
| 4:30 | 66.9 | 15:31 | 5:00/mi(3:06/km) |
| 4:45 | 62.9 | 16:22 | 5:16/mi(3:16/km) |
| 5:00 | 59.4 | 17:12 | 5:32/mi(3:26/km) |
| 5:15 | 56.2 | 18:02 | 5:48/mi(3:36/km) |
| 5:30 | 53.4 | 18:51 | 6:04/mi(3:46/km) |
| 5:45 | 50.8 | 19:40 | 6:20/mi(3:56/km) |
| 6:00 | 48.4 | 20:30 | 6:36/mi(4:06/km) |
| 6:30 | 44.3 | 22:06 | 7:07/mi(4:25/km) |
| 7:00 | 40.7 | 23:45 | 7:39/mi(4:45/km) |
| 8:00 | 35.1 | 26:55 | 8:40/mi(5:23/km) |
Computed via Daniels/Gilbert oxygen cost equation (1979). Predictions assume distance-specific training is in place.
How accurate is this prediction?
The mile → 5K prediction is highly accurate for runners who train for both distances. Mile specialists may underperform their 5K equivalent slightly (pure speed training without the threshold stamina the 5K demands); 5K specialists may slightly outperform their mile equivalent. Most consistently trained runners land within 30–60 seconds of the prediction.
Equivalency predicts potential — training determines actuals
This table shows what your aerobic capacity predicts at a different distance. StrideIQ tracks whether your training is actually developing the distance-specific fitness needed to meet that potential — long-run adaptation, pacing control, threshold stamina — from your own workout data.
Common questions
How accurate is the mile to 5K equivalency?
The mile and 5K are physiologically similar — both demand high aerobic output for 4–20 minutes. The equivalency is reliable for runners who train for both distances. The primary divergence: pure mile specialists who lack 5K-specific threshold training may underperform by 30–60 seconds.
What 5K does a 5:00 mile predict?
A 5:00 mile (RPI 59.4) projects to a 17:12 5K at 5:32/mi. This assumes 5K-specific threshold and interval training — not just mile-race fitness.
What 5K does a 4:30 mile predict?
A 4:30 mile (RPI 66.9) projects to 15:31 5K fitness at 5:00/mi.