Running pace chart
Every pace from 3:00 to 8:00 per kilometre, and 5:00 to 13:00 per mile, with the finish time it gives you over 5K, 10K, a half marathon and a marathon.
Find your row, read across. To solve for a distance or a goal time this chart doesn't have a row for, use the pace calculator.
Pace per kilometre
Pace per kilometre, in 5-second steps, and the finish time it produces at an even pace.
| Pace /km | Pace /mile | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|
| 3:00 | 4:50 | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
| 3:05 | 4:58 | 15:25 | 30:50 | 1:05:03 | 2:10:06 |
| 3:10 | 5:06 | 15:50 | 31:40 | 1:06:49 | 2:13:37 |
| 3:15 | 5:14 | 16:15 | 32:30 | 1:08:34 | 2:17:08 |
| 3:20 | 5:22 | 16:40 | 33:20 | 1:10:20 | 2:20:39 |
| 3:25 | 5:30 | 17:05 | 34:10 | 1:12:05 | 2:24:10 |
| 3:30 | 5:38 | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 3:35 | 5:46 | 17:55 | 35:50 | 1:15:36 | 2:31:12 |
| 3:40 | 5:54 | 18:20 | 36:40 | 1:17:21 | 2:34:43 |
| 3:45 | 6:02 | 18:45 | 37:30 | 1:19:07 | 2:38:14 |
| 3:50 | 6:10 | 19:10 | 38:20 | 1:20:52 | 2:41:45 |
| 3:55 | 6:18 | 19:35 | 39:10 | 1:22:38 | 2:45:16 |
| 4:00 | 6:26 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:05 | 6:34 | 20:25 | 40:50 | 1:26:09 | 2:52:18 |
| 4:10 | 6:42 | 20:50 | 41:40 | 1:27:54 | 2:55:49 |
| 4:15 | 6:50 | 21:15 | 42:30 | 1:29:40 | 2:59:20 |
| 4:20 | 6:58 | 21:40 | 43:20 | 1:31:25 | 3:02:51 |
| 4:25 | 7:06 | 22:05 | 44:10 | 1:33:11 | 3:06:22 |
| 4:30 | 7:15 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 4:35 | 7:23 | 22:55 | 45:50 | 1:36:42 | 3:13:24 |
| 4:40 | 7:31 | 23:20 | 46:40 | 1:38:27 | 3:16:55 |
| 4:45 | 7:39 | 23:45 | 47:30 | 1:40:13 | 3:20:26 |
| 4:50 | 7:47 | 24:10 | 48:20 | 1:41:58 | 3:23:57 |
| 4:55 | 7:55 | 24:35 | 49:10 | 1:43:44 | 3:27:28 |
| 5:00 | 8:03 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:05 | 8:11 | 25:25 | 50:50 | 1:47:15 | 3:34:29 |
| 5:10 | 8:19 | 25:50 | 51:40 | 1:49:00 | 3:38:00 |
| 5:15 | 8:27 | 26:15 | 52:30 | 1:50:46 | 3:41:31 |
| 5:20 | 8:35 | 26:40 | 53:20 | 1:52:31 | 3:45:02 |
| 5:25 | 8:43 | 27:05 | 54:10 | 1:54:17 | 3:48:33 |
| 5:30 | 8:51 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 5:35 | 8:59 | 27:55 | 55:50 | 1:57:48 | 3:55:35 |
| 5:40 | 9:07 | 28:20 | 56:40 | 1:59:33 | 3:59:06 |
| 5:45 | 9:15 | 28:45 | 57:30 | 2:01:19 | 4:02:37 |
| 5:50 | 9:23 | 29:10 | 58:20 | 2:03:04 | 4:06:08 |
| 5:55 | 9:31 | 29:35 | 59:10 | 2:04:50 | 4:09:39 |
| 6:00 | 9:39 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:05 | 9:47 | 30:25 | 1:00:50 | 2:08:21 | 4:16:41 |
| 6:10 | 9:55 | 30:50 | 1:01:40 | 2:10:06 | 4:20:12 |
| 6:15 | 10:04 | 31:15 | 1:02:30 | 2:11:52 | 4:23:43 |
| 6:20 | 10:12 | 31:40 | 1:03:20 | 2:13:37 | 4:27:14 |
| 6:25 | 10:20 | 32:05 | 1:04:10 | 2:15:23 | 4:30:45 |
| 6:30 | 10:28 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 6:35 | 10:36 | 32:55 | 1:05:50 | 2:18:54 | 4:37:47 |
| 6:40 | 10:44 | 33:20 | 1:06:40 | 2:20:39 | 4:41:18 |
| 6:45 | 10:52 | 33:45 | 1:07:30 | 2:22:24 | 4:44:49 |
| 6:50 | 11:00 | 34:10 | 1:08:20 | 2:24:10 | 4:48:20 |
| 6:55 | 11:08 | 34:35 | 1:09:10 | 2:25:55 | 4:51:51 |
| 7:00 | 11:16 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:05 | 11:24 | 35:25 | 1:10:50 | 2:29:26 | 4:58:53 |
| 7:10 | 11:32 | 35:50 | 1:11:40 | 2:31:12 | 5:02:24 |
| 7:15 | 11:40 | 36:15 | 1:12:30 | 2:32:57 | 5:05:55 |
| 7:20 | 11:48 | 36:40 | 1:13:20 | 2:34:43 | 5:09:26 |
| 7:25 | 11:56 | 37:05 | 1:14:10 | 2:36:28 | 5:12:57 |
| 7:30 | 12:04 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 7:35 | 12:12 | 37:55 | 1:15:50 | 2:39:59 | 5:19:59 |
| 7:40 | 12:20 | 38:20 | 1:16:40 | 2:41:45 | 5:23:30 |
| 7:45 | 12:28 | 38:45 | 1:17:30 | 2:43:30 | 5:27:01 |
| 7:50 | 12:36 | 39:10 | 1:18:20 | 2:45:16 | 5:30:32 |
| 7:55 | 12:44 | 39:35 | 1:19:10 | 2:47:01 | 5:34:03 |
| 8:00 | 12:52 | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
Pace per mile
Pace per mile, in 10-second steps, and the finish time it produces at an even pace.
| Pace /mile | Pace /km | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|
| 5:00 | 3:06 | 15:32 | 31:04 | 1:05:33 | 2:11:06 |
| 5:10 | 3:13 | 16:03 | 32:06 | 1:07:44 | 2:15:28 |
| 5:20 | 3:19 | 16:34 | 33:08 | 1:09:55 | 2:19:50 |
| 5:30 | 3:25 | 17:05 | 34:11 | 1:12:06 | 2:24:12 |
| 5:40 | 3:31 | 17:36 | 35:13 | 1:14:17 | 2:28:34 |
| 5:50 | 3:37 | 18:07 | 36:15 | 1:16:28 | 2:32:57 |
| 6:00 | 3:44 | 18:38 | 37:17 | 1:18:39 | 2:37:19 |
| 6:10 | 3:50 | 19:10 | 38:19 | 1:20:50 | 2:41:41 |
| 6:20 | 3:56 | 19:41 | 39:21 | 1:23:02 | 2:46:03 |
| 6:30 | 4:02 | 20:12 | 40:23 | 1:25:13 | 2:50:25 |
| 6:40 | 4:09 | 20:43 | 41:25 | 1:27:24 | 2:54:48 |
| 6:50 | 4:15 | 21:14 | 42:28 | 1:29:35 | 2:59:10 |
| 7:00 | 4:21 | 21:45 | 43:30 | 1:31:46 | 3:03:32 |
| 7:10 | 4:27 | 22:16 | 44:32 | 1:33:57 | 3:07:54 |
| 7:20 | 4:33 | 22:47 | 45:34 | 1:36:08 | 3:12:16 |
| 7:30 | 4:40 | 23:18 | 46:36 | 1:38:19 | 3:16:38 |
| 7:40 | 4:46 | 23:49 | 47:38 | 1:40:30 | 3:21:01 |
| 7:50 | 4:52 | 24:20 | 48:40 | 1:42:41 | 3:25:23 |
| 8:00 | 4:58 | 24:51 | 49:43 | 1:44:53 | 3:29:45 |
| 8:10 | 5:04 | 25:22 | 50:45 | 1:47:04 | 3:34:07 |
| 8:20 | 5:11 | 25:53 | 51:47 | 1:49:15 | 3:38:29 |
| 8:30 | 5:17 | 26:24 | 52:49 | 1:51:26 | 3:42:52 |
| 8:40 | 5:23 | 26:56 | 53:51 | 1:53:37 | 3:47:14 |
| 8:50 | 5:29 | 27:27 | 54:53 | 1:55:48 | 3:51:36 |
| 9:00 | 5:36 | 27:58 | 55:55 | 1:57:59 | 3:55:58 |
| 9:10 | 5:42 | 28:29 | 56:58 | 2:00:10 | 4:00:20 |
| 9:20 | 5:48 | 29:00 | 58:00 | 2:02:21 | 4:04:43 |
| 9:30 | 5:54 | 29:31 | 59:02 | 2:04:32 | 4:09:05 |
| 9:40 | 6:00 | 30:02 | 1:00:04 | 2:06:43 | 4:13:27 |
| 9:50 | 6:07 | 30:33 | 1:01:06 | 2:08:55 | 4:17:49 |
| 10:00 | 6:13 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 10:10 | 6:19 | 31:35 | 1:03:10 | 2:13:17 | 4:26:33 |
| 10:20 | 6:25 | 32:06 | 1:04:13 | 2:15:28 | 4:30:56 |
| 10:30 | 6:31 | 32:37 | 1:05:15 | 2:17:39 | 4:35:18 |
| 10:40 | 6:38 | 33:08 | 1:06:17 | 2:19:50 | 4:39:40 |
| 10:50 | 6:44 | 33:39 | 1:07:19 | 2:22:01 | 4:44:02 |
| 11:00 | 6:50 | 34:11 | 1:08:21 | 2:24:12 | 4:48:24 |
| 11:10 | 6:56 | 34:42 | 1:09:23 | 2:26:23 | 4:52:47 |
| 11:20 | 7:03 | 35:13 | 1:10:25 | 2:28:34 | 4:57:09 |
| 11:30 | 7:09 | 35:44 | 1:11:27 | 2:30:45 | 5:01:31 |
| 11:40 | 7:15 | 36:15 | 1:12:30 | 2:32:57 | 5:05:53 |
| 11:50 | 7:21 | 36:46 | 1:13:32 | 2:35:08 | 5:10:15 |
| 12:00 | 7:27 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 12:10 | 7:34 | 37:48 | 1:15:36 | 2:39:30 | 5:19:00 |
| 12:20 | 7:40 | 38:19 | 1:16:38 | 2:41:41 | 5:23:22 |
| 12:30 | 7:46 | 38:50 | 1:17:40 | 2:43:52 | 5:27:44 |
| 12:40 | 7:52 | 39:21 | 1:18:42 | 2:46:03 | 5:32:06 |
| 12:50 | 7:58 | 39:52 | 1:19:45 | 2:48:14 | 5:36:28 |
| 13:00 | 8:05 | 40:23 | 1:20:47 | 2:50:25 | 5:40:51 |
What the numbers assume
Finish time = pace × distance, and nothing else. Every row is an even effort from the gun to the line, with no allowance for hills, heat, wind or the last 10K of a marathon costing more than the first.
Where most pace charts lose a few seconds the mile, and the half marathon
- A mile is 1609.344 metres exactly. Charts that round it to 1609 metres, or worse to 1.6 km, drift by seconds over a marathon — and a chart is the one place that error compounds, because you read the row rather than recompute it.
- A half marathon is 21.0975 km. Not 21. The 97.5 metres are worth about half a minute for most of the rows below, which is exactly the margin people miss a goal by.
Both tables come from the same code the PaceWise apps run, and a build check re-runs the apps' own numeric tests against this page. They can't drift apart without the build failing.
Questions
What is a running pace chart?
A lookup table that turns a pace into a finish time. Find the row for the pace you can hold, read across, and the columns give you what that pace is worth over 5K, 10K, a half marathon and a marathon. It answers in one glance what a calculator answers one query at a time, which is why runners screenshot a chart and carry it.
How do I find the pace for a goal time?
Read the chart backwards. Run your eye down the column for your distance until you reach the time you want, then look left at the pace that produced it. For a goal that falls between two rows, the pace calculator will solve it exactly.
Why is my watch slower than the chart on race day?
Because you almost certainly ran further than the race distance. A course is measured along the shortest legal line, and nobody runs it: every corner taken wide adds metres. GPS adds a little of its own. Most runners finish a marathon with 42.4 to 42.8 km on the watch, so holding the chart's pace on the watch leaves you a minute or two short of the chart's finish time.
Should I run the same pace the whole way?
This chart assumes so, because an even split is the reference every other plan is measured against. It is not the only option. Starting a little conservatively and finishing faster — a negative split — is how most people run their best marathon, and the pace band generator will lay one out kilometre by kilometre.
A chart that knows your race
PaceWise does what a printed chart can't: your goal race with a countdown, a pacing plan for the course, your personal bests, splits on your wrist. Free, offline, no account.