Running Pace Chart: Finish Times for 5K, 10K, Half Marathon and Marathon
Whether you are aiming for your first 5K or a marathon, it helps to know what pace a goal time actually requires. This guide gives a pace chart for the four most popular race distances, shows how to convert between per-kilometre and per-mile pace yourself, and explains a simple formula runners use to predict a time at a longer distance.
Pace chart
Times are calculated for the official distances: 5 km, 10 km, half marathon 21.0975 km and marathon 42.195 km, at an even pace throughout.
| Pace per km | Pace per mile | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|
| 4:00 | 6:26 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30 | 7:15 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00 | 8:03 | 25:00 | 50:00 | 1:45:29 | 3:30:58 |
| 5:30 | 8:51 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00 | 9:39 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30 | 10:28 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00 | 11:16 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:30 | 12:04 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
For any pace or distance not in the table, the running pace calculator works out the missing value from any two of distance, time and pace, and lists split times.
How to calculate pace by hand
Pace = time ÷ distance. Convert the time to seconds first to avoid mistakes.
Example: a 10K in 55 minutes 30 seconds. 55:30 is 3,330 seconds; 3,330 ÷ 10 = 333 seconds per km, which is 5:33 per km.
To go the other way, time = pace × distance. A 5:20 per km pace (320 s) over a half marathon gives 320 × 21.0975 = 6,751 s, or 1:52:31.
Converting per-km and per-mile pace
One mile is 1.609344 km, so:
- Pace per mile = pace per km × 1.609344. Example: 6:00/km (360 s) × 1.609344 = 579 s = 9:39 per mile.
- Pace per km = pace per mile ÷ 1.609344. Example: 8:00/mile (480 s) ÷ 1.609344 = 298 s ≈ 4:58 per km.
Treadmills often show speed instead of pace. Speed in km/h = 60 ÷ pace in minutes per km, so 6:00/km is 10 km/h and 5:00/km is 12 km/h.
Predicting a longer race: Riegel's formula
In 1977 the engineer and runner Peter Riegel published a simple model for how race times grow with distance:
T2 = T1 × (D2 ÷ D1)1.06
The exponent 1.06 (slightly more than 1) reflects the fact that you slow down as distance increases. Taking a 30:00 5K as the starting point:
| Distance | Predicted time | Average pace |
|---|---|---|
| 10K | 1:02:33 | 6:15 per km |
| Half marathon | 2:18:00 | 6:32 per km |
| Marathon | 4:47:44 | 6:49 per km |
Predictions are most reliable between nearby distances and for runners who have trained for the longer race. For a marathon in particular, many runners finish slower than the prediction unless their weekly mileage supports it, so treat the result as a best case rather than a promise.
Choosing a realistic goal pace
- Start from a recent race or time trial, not a hoped-for number.
- Allow for conditions. Heat, humidity, hills and wind can all add minutes, especially over longer distances.
- Train most runs slower than race pace. Many coaches suggest that the majority of weekly running is at an easy, conversational effort; the heart rate zone calculator gives a guide to easy and hard zones.
- Plan even or slightly negative splits (second half a little faster). Starting too fast is the most common reason for a disappointing finish.
Common mistakes
- Doing the arithmetic in minutes with decimals: 5.5 minutes is 5:30, not 5:50.
- Using 21 km or 42 km instead of the exact race distances, which can shift a goal time by over a minute.
- Trusting GPS distance on courses with tall buildings, trees or many turns; watches often measure a little long, so your watch pace may read faster than your real race pace.
- Applying a 5K-based prediction to a marathon without the endurance training to match.