Health · 3 min read
Running Pace Chart: 5K, 10K, Half Marathon & Marathon
Pick your pace per kilometre (or per mile) on the left, and read across to see your finish time for each race distance. It assumes you hold the same pace the whole way, which is a useful target for planning even though real races never go exactly to plan.
Pace chart
| Per km | Per mile | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|
| 3:30 | 5:38 | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 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 | 3:30:59 |
| 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 |
| 8:00 | 12:52 | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
Distances used: 5 km, 10 km, 21.0975 km (half marathon) and 42.195 km (marathon). For paces in between, or to see splits for every kilometre or mile, use the running pace calculator.
Popular goal times and the pace you need
| Goal | Per km | Per mile |
|---|---|---|
| Sub-25 minute 5K | 4:59 | 8:01 |
| Sub-30 minute 5K | 5:59 | 9:38 |
| Sub-50 minute 10K | 4:59 | 8:01 |
| Sub-60 minute 10K | 5:59 | 9:38 |
| Sub-2 hour half marathon | 5:41 | 9:09 |
| Sub-4 hour marathon | 5:41 | 9:09 |
For "sub" goals, aim a few seconds per km faster than the exact pace. Water stations, crowded starts and slightly long courses (because you won't run the perfect racing line) all add a little time.
How to use the chart well
- Race pace isn't training pace. Most training runs should be much slower, often 60–90 seconds per km slower than your 5K pace.
- Longer races are slower per km. You can't hold your 5K pace for a half marathon. To predict across distances, the pace calculator uses Riegel's formula, which slows you down as distance grows.
- Conditions matter. Heat, hills and wind can add a lot of time. On a hard day, run by effort and treat the chart as a best case.
- Plan your pacing, not just your average. Starting slightly slower than goal pace and finishing strong usually works best. See negative splits.
Converting between km and miles
To turn a per-km pace into a per-mile pace, multiply by 1.609; to go the other way, divide. There's a step-by-step guide in how to convert pace per mile to per km.
Where to start if you're new
If the numbers above look intimidating, don't worry. Most beginners start well below the top rows. What's a good running pace for beginners? is a better place to begin, and when you're ready for a longer race, how to train for your first 10K has a simple plan.
Frequently asked questions
What pace do I need to run a sub-2 hour half marathon?
About 5:41 per km or 9:09 per mile, held for all 21.1 km. Aim slightly faster to allow for water stations and crowds.
What pace is a 30 minute 5K?
6:00 per km, or about 9:39 per mile.
What is a 10K time at 6:00 per km?
Exactly 60 minutes.
How do I read a running pace chart?
Find your pace per km or per mile on the left and read across to see the finish time for each race distance at that pace.