Swim Pace Calculator
5 km in 1 hour is a pace of 1:12 per 100 m
Swimming 5 km in 1 hour requires a pace of 1:12 per 100 m (12:00 per km / 19:18 per mile). This distance is the 5 km open-water event.
At 1:12/100 m, each 25 m lap takes 0:18 and each 50 m length takes 0:36. To check a different time for 5 km, or to explore pool and open-water splits, use the calculator below.
Pace breakdown
| Distance | 5 km |
| Target time | 1 hour |
| Pace per 100 m | 1:12 |
| Pace per km | 12:00 |
| Pace per mile | 19:18 |
Training paces at 1:12/100 m
Derived from your 1:12/100 m race pace using the same formula as the Swim Pace Calculator.
| Easy (warm-up / recovery) | 1:23/100 m |
| Aerobic base | 1:16/100 m |
| Threshold | 1:08/100 m |
| Build sets | 1:05/100 m |
| Sprint intervals | 1:01/100 m |
| Lap pace (25 m pool) | 0:18/lap |
Try a different time for 5 km
Want to calculate a different pairing? Open the Swim Pace Calculator to enter any distance and time, see pool and open-water splits, and build your training zones.