Every common running pace, in minutes per kilometre and per mile, with the finish time it gives you across the four race distances. Find your number, then go hold it.
Read across a row to see what one pace gives you at every distance. Read down to find the pace behind a goal time. Want the reverse, a goal time worked into splits? Use the pace calculator.
| / km | / mile | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|
| 3:00 | 4:50 | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
| 3:10 | 5:06 | 15:50 | 31:40 | 1:06:49 | 2:13:37 |
| 3:20 | 5:22 | 16:40 | 33:20 | 1:10:20 | 2:20:39 |
| 3:30 | 5:38 | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 3:40 | 5:54 | 18:20 | 36:40 | 1:17:21 | 2:34:43 |
| 3:50 | 6:10 | 19:10 | 38:20 | 1:20:52 | 2:41:45 |
| 4:00 | 6:26 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:10 | 6:42 | 20:50 | 41:40 | 1:27:54 | 2:55:49 |
| 4:20 | 6:58 | 21:40 | 43:20 | 1:31:25 | 3:02:51 |
| 4:30 | 7:15 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 4:40 | 7:31 | 23:20 | 46:40 | 1:38:27 | 3:16:55 |
| 4:50 | 7:47 | 24:10 | 48:20 | 1:41:58 | 3:23:57 |
| 5:00 | 8:03 | 25:00 | 50:00 | 1:45:29 | 3:30:58 |
| 5:10 | 8:19 | 25:50 | 51:40 | 1:49:00 | 3:38:00 |
| 5:20 | 8:35 | 26:40 | 53:20 | 1:52:31 | 3:45:02 |
| 5:30 | 8:51 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 5:40 | 9:07 | 28:20 | 56:40 | 1:59:33 | 3:59:06 |
| 5:50 | 9:23 | 29:10 | 58:20 | 2:03:04 | 4:06:08 |
| 6:00 | 9:39 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:10 | 9:55 | 30:50 | 1:01:40 | 2:10:06 | 4:20:12 |
| 6:20 | 10:12 | 31:40 | 1:03:20 | 2:13:37 | 4:27:14 |
| 6:30 | 10:28 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 6:40 | 10:44 | 33:20 | 1:06:40 | 2:20:39 | 4:41:18 |
| 6:50 | 11:00 | 34:10 | 1:08:20 | 2:24:10 | 4:48:20 |
| 7:00 | 11:16 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:10 | 11:32 | 35:50 | 1:11:40 | 2:31:12 | 5:02:24 |
| 7:20 | 11:48 | 36:40 | 1:13:20 | 2:34:43 | 5:09:26 |
| 7:30 | 12:04 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
Here are the popular round-number goals and the exact pace each one takes, in minutes per kilometre and per mile. Note that a sub-2:00 half marathon and a sub-4:00 marathon share the same pace, 5:41 per kilometre or 9:09 per mile.
| Goal | Pace / km | Pace / mile |
|---|---|---|
| Sub-30:00 5K | 6:00 | 9:39 |
| Sub-25:00 5K | 5:00 | 8:03 |
| Sub-20:00 5K | 4:00 | 6:26 |
| Sub-60:00 10K | 6:00 | 9:39 |
| Sub-50:00 10K | 5:00 | 8:03 |
| Sub-2:00 half | 5:41 | 9:09 |
| Sub-1:45 half | 4:59 | 8:01 |
| Sub-1:30 half | 4:16 | 6:52 |
| Sub-4:00 marathon | 5:41 | 9:09 |
| Sub-3:30 marathon | 4:59 | 8:01 |
| Sub-3:00 marathon | 4:16 | 6:52 |
Chasing a round-number goal? Each of these breaks down the exact pace, full splits, and equivalent times at other distances.
5K
5:00 per km · 8:03 per mile.
10K
5:00 per km · 8:03 per mile.
Half
5:41 per km · 9:09 per mile.
Marathon
5:41 per km · 9:09 per mile.
Pick your target for a full breakdown, the exact pace, a split table, and the times it predicts at other distances.
Set the pace from this chart as your target in Steady Pace and hold it by ear with a tone that rises when you slow and falls when you speed up.
Find the pace you can sustain, then read across to see your finish time at each distance, or start from a goal time and read back to the pace you'll have to average. Pace charts assume an even effort the whole way, which is also the fastest way to race: see negative splits and how to run a steady pace.
Most new runners settle somewhere between 6:30 and 7:30 per kilometre (about 10:28 to 12:04 per mile) for an easy run. The right easy pace is one where you can still talk in full sentences. Speed comes later; consistency comes first.
Multiply by 1.609. So 5:00 per km becomes about 8:03 per mile. The chart above lists both columns side by side so you never have to calculate it.
5:41 per kilometre, or 9:09 per mile, held for all 42.195 km. It is the same pace as a sub-2:00 half marathon, a handy number to remember for both goals.
Set a target pace. A tone rises when you slow and falls when you speed up, so you hold it without looking at your phone. No ads, no account, no subscription.
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