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Running Pace Chart
Use this chart to determine your pace (time per distance) for common races and finishing times.
Pace
12:00
/mi
Pace
7:28
/km
2 mi
3.2 km
24:00
3 mi
4.8 km
36:00
3.1 mi
5 km
37:17
3.5 mi
5.6 km
42:00
5 mi
8.1 km
1:00:00
6 mi
9.7 km
1:12:00
6.2 mi
10 km
1:14:34
9.3 mi
15 km
1:51:51
10 mi
16.1 km
2:00:00
12.4 mi
20 km
2:29:08
1/2-Marathon
2:37:19
13.1 mi
21.1 km
15 mi
24.1km
3:00:00
3:06:25
15.5 mi
25 km
3:43:42
18.6 mi
30 km
20 mi
32.2 km
4:00:00
Marathon*
5:14:37
26.2 mi
42.2 km
(minutes per mile)
11:30
11:00
10:30
10:00
/mi
/mi
/mi
/mi
(minutes per kilometer)
7:09
6:50
6:31
6:13
/km
/km
/km
/km
23:00
22:00
21:00
20:00
34:30
33:00
31:30
30:00
35:44
34:11
32:37
31:04
40:15
38:30
36:45
35:00
57:30
55:00
52:30
50:00
1:09:00
1:06:00
1:03:00
1:00:00
1:11:27
1:08:21
1:05:15
1:02:08
1:47:11
1:42:32
1:37:52
1:33:12
1:55:00
1:50:00
1:45:00
1:40:00
2:22:55
2:16:42
2:10:29
2:04:16
2:30:45
2:24:12
2:17:39
2:11:06
2:52:30
2:45:00
2:37:30
2:30:00
2:58:39
2:50:53
2:43:07
2:35:21
3:34:22
3:25:03
3:15:44
3:06:25
3:50:00
3:40:00
3:30:00
3:20:00
5:01:31
4:48:24
4:35:18
4:22:11
9:30
9:00
8:30
8:00
/mi
/mi
/mi*
/mi
5:54
5:35
5:17
4:58
/km
/km
/km
/km
19:00
18:00
17:00
16:00
28:30
27:00
25:30
24:00
29:31
27:58
26:24
24:51
33:15
31:30
29:45
28:00
47:30
45:00
42:30
40:00
57:00
54:00
51:00
48:00
59:02
55:55
52:49
49:43
1:28:33
1:23:53
1:19:13
1:14:34
1:35:00
1:30:00
1:25:00
1:20:00
1:58:04
1:51:51
1:45:38
1:39:25
2:04:32
1:57:59
1:51:26
1:44:53
2:22:30
2:15:00
2:07:30
2:00:00
2:27:35
2:19:49
2:12:02
204:16
2:57:05
2:47:46
2:38:27
2:29:08
3:10:00
3:00:00
2:50:00
2:40:00
4:09:05
3:55:58
3:42:52*
3:29:45
*Example: If your goal is to finish a marathon in 3:43:00 you would need a pace
of 8:30/mi. If this is your goal, you might want to train with the pace zone at 8:40/mi
for the slow threshold and 8:20/mi for the fast threshold.
23
7:30
7:00
6:30
6:00
/mi
/mi
/mi
/mi
4:40
4:21
4:02
3:44
/km
/km
/km
/km
15:00
14:00
13:00
12:00
22:30
21:00
19:30
18:00
23:18
21:45
20:12
18:38
26:15
24:30
22:45
21:00
37:30
35:00
32:30
30:00
45:00
42:00
39:00
36:00
46:36
43:30
40:23
37:17
1:09:54
1:05:15
1:00:35
55:55
1:15:00
1:10:00
1:05:00
1:00:00
1:33:12
1:27:00
1:20:47
1:14:34
1:38:19
1:31:46
1:25:13
1:18:39
1:52:30
1:45:00
1:37:30
1:30:00
1:56:30
1:48:44
1:40:58
1:33:12
2:19:49
2:10:29
2:01:10
1:51:51
2:30:00
2:20:00
2:10:00
2:00:00
3:16:38
3:03:32
2:50:25
2:37:19
5:30
5:00
/mi
/mi
3:25
3:06
/km
/km
11:00
10:00
16:30
15:00
17:05
15:32
19:15
17:30
27:30
25:00
33:00
30:00
34:11
31:04
51:16
46:36
55:00
50:00
1:08:21
1:02:08
1:12:06
1:05:33
1:22:30
1:15:00
1:25:26
1:17:40
1:42:32
1:33:12
1:50:00
1:40:00
2:24:12
2:11:06
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