KNOW YOUR NUMBERS
PACE CHART
Every common goal time for the marathon, half marathon, 10K and 5K in one chart: the pace per kilometer and per mile, the speed, and what the same fitness predicts at the other distances.
MARATHON
| GOAL | PER KM | PER MILE | KM/H | SAME FITNESS AT | SPLITS |
|---|---|---|---|---|---|
| 2:30 | 3:33 | 5:43 | 16.88 | 5K 15:38 · 10K 32:36 · Half Marathon 1:11:57 | Split table |
| 2:45 | 3:55 | 6:18 | 15.34 | 5K 17:12 · 10K 35:52 · Half Marathon 1:19:08 | Split table |
| 3:00 | 4:16 | 6:52 | 14.07 | 5K 18:46 · 10K 39:08 · Half Marathon 1:26:20 | Split table |
| 3:15 | 4:37 | 7:26 | 12.98 | 5K 20:20 · 10K 42:23 · Half Marathon 1:33:32 | Split table |
| 3:30 | 4:59 | 8:01 | 12.06 | 5K 21:54 · 10K 45:39 · Half Marathon 1:40:43 | Split table |
| 3:45 | 5:20 | 8:35 | 11.25 | 5K 23:28 · 10K 48:55 · Half Marathon 1:47:55 | Split table |
| 4:00 | 5:41 | 9:09 | 10.55 | 5K 25:01 · 10K 52:10 · Half Marathon 1:55:07 | Split table |
| 4:15 | 6:03 | 9:44 | 9.93 | 5K 26:35 · 10K 55:26 · Half Marathon 2:02:18 | Split table |
| 4:30 | 6:24 | 10:18 | 9.38 | 5K 28:09 · 10K 58:42 · Half Marathon 2:09:30 | Split table |
| 4:45 | 6:45 | 10:52 | 8.88 | 5K 29:43 · 10K 1:01:57 · Half Marathon 2:16:42 | Split table |
| 5:00 | 7:07 | 11:27 | 8.44 | 5K 31:17 · 10K 1:05:13 · Half Marathon 2:23:53 | Split table |
| 5:30 | 7:49 | 12:35 | 7.67 | 5K 34:24 · 10K 1:11:44 · Half Marathon 2:38:17 | Split table |
| 6:00 | 8:32 | 13:44 | 7.03 | 5K 37:32 · 10K 1:18:15 · Half Marathon 2:52:40 | Split table |
HALF MARATHON
| GOAL | PER KM | PER MILE | KM/H | SAME FITNESS AT | SPLITS |
|---|---|---|---|---|---|
| 1:20 | 3:48 | 6:06 | 15.82 | 5K 17:23 · 10K 36:15 · Marathon 2:46:48 | Split table |
| 1:30 | 4:16 | 6:52 | 14.07 | 5K 19:34 · 10K 40:47 · Marathon 3:07:39 | Split table |
| 1:40 | 4:44 | 7:38 | 12.66 | 5K 21:44 · 10K 45:19 · Marathon 3:28:30 | Split table |
| 1:45 | 4:59 | 8:01 | 12.06 | 5K 22:50 · 10K 47:35 · Marathon 3:38:55 | Split table |
| 1:50 | 5:13 | 8:23 | 11.51 | 5K 23:55 · 10K 49:51 · Marathon 3:49:21 | Split table |
| 2:00 | 5:41 | 9:09 | 10.55 | 5K 26:05 · 10K 54:23 · Marathon 4:10:12 | Split table |
| 2:15 | 6:24 | 10:18 | 9.38 | 5K 29:21 · 10K 1:01:11 · Marathon 4:41:28 | Split table |
| 2:30 | 7:07 | 11:27 | 8.44 | 5K 32:36 · 10K 1:07:59 · Marathon 5:12:44 | Split table |
10K
| GOAL | PER KM | PER MILE | KM/H | SAME FITNESS AT | SPLITS |
|---|---|---|---|---|---|
| 40:00 | 4:00 | 6:26 | 15 | 5K 19:11 · Half Marathon 1:28:15 · Marathon 3:04:00 | Split table |
| 45:00 | 4:30 | 7:15 | 13.33 | 5K 21:35 · Half Marathon 1:39:17 · Marathon 3:27:01 | Split table |
| 50:00 | 5:00 | 8:03 | 12 | 5K 23:59 · Half Marathon 1:50:19 · Marathon 3:50:01 | Split table |
| 55:00 | 5:30 | 8:51 | 10.91 | 5K 26:23 · Half Marathon 2:01:21 · Marathon 4:13:01 | Split table |
| 60:00 | 6:00 | 9:39 | 10 | 5K 28:47 · Half Marathon 2:12:23 · Marathon 4:36:01 | Split table |
5K
| GOAL | PER KM | PER MILE | KM/H | SAME FITNESS AT | SPLITS |
|---|---|---|---|---|---|
| 20:00 | 4:00 | 6:26 | 15 | 10K 41:42 · Half Marathon 1:32:00 · Marathon 3:11:49 | Split table |
| 22:00 | 4:24 | 7:05 | 13.64 | 10K 45:52 · Half Marathon 1:41:12 · Marathon 3:31:00 | Split table |
| 25:00 | 5:00 | 8:03 | 12 | 10K 52:07 · Half Marathon 1:55:00 · Marathon 3:59:47 | Split table |
| 28:00 | 5:36 | 9:01 | 10.71 | 10K 58:23 · Half Marathon 2:08:48 · Marathon 4:28:33 | Split table |
| 30:00 | 6:00 | 9:39 | 10 | 10K 1:02:33 · Half Marathon 2:18:00 · Marathon 4:47:44 | Split table |
| 35:00 | 7:00 | 11:16 | 8.57 | 10K 1:12:58 · Half Marathon 2:41:00 · Marathon 5:35:41 | Split table |
WHEN IT IS HOT
A common rule of thumb adds the air temperature and the dew point (both in °F). The total points to a typical slowdown in pace:
Try your own conditions in the heat pace adjuster, and plan the day with the printable pace band and the fueling planner.
Equivalent times use the Riegel formula and are estimates. This is planning information, not a coaching plan.
QUICK ANSWERS
QUESTIONS & ANSWERS
What pace do I need for my goal time?
Divide your goal time by the race distance. Find your goal in the chart to read the pace per kilometer and per mile, the speed in km/h, and what the same fitness predicts at other distances.
Where do the numbers in the pace chart come from?
They use the same formulas as the free tools here: simple pace maths and the Riegel formula for equivalent times. The hot-weather guide uses a common temperature-plus-dew-point rule of thumb.
Is the pace chart a training plan?
No. It is a set of planning numbers for common goals, not an individual coaching plan or medical advice.