Tool
Pace chart: race time by pace
How long you take for 5K, 10K, half and marathon holding each pace, from 3:00 to 8:00 per kilometer. For a specific pace, use the pace calculator.
| Pace /km | km/h | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|
| 3:00 | 20.0 | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
| 3:10 | 18.9 | 15:50 | 31:40 | 1:06:49 | 2:13:37 |
| 3:20 | 18.0 | 16:40 | 33:20 | 1:10:20 | 2:20:39 |
| 3:30 | 17.1 | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 3:40 | 16.4 | 18:20 | 36:40 | 1:17:21 | 2:34:43 |
| 3:50 | 15.7 | 19:10 | 38:20 | 1:20:52 | 2:41:45 |
| 4:00 | 15.0 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:10 | 14.4 | 20:50 | 41:40 | 1:27:54 | 2:55:49 |
| 4:20 | 13.8 | 21:40 | 43:20 | 1:31:25 | 3:02:51 |
| 4:30 | 13.3 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 4:40 | 12.9 | 23:20 | 46:40 | 1:38:27 | 3:16:55 |
| 4:50 | 12.4 | 24:10 | 48:20 | 1:41:58 | 3:23:57 |
| 5:00 | 12.0 | 25:00 | 50:00 | 1:45:29 | 3:30:58 |
| 5:10 | 11.6 | 25:50 | 51:40 | 1:49:00 | 3:38:00 |
| 5:20 | 11.2 | 26:40 | 53:20 | 1:52:31 | 3:45:02 |
| 5:30 | 10.9 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 5:40 | 10.6 | 28:20 | 56:40 | 1:59:33 | 3:59:06 |
| 5:50 | 10.3 | 29:10 | 58:20 | 2:03:04 | 4:06:08 |
| 6:00 | 10.0 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:10 | 9.7 | 30:50 | 1:01:40 | 2:10:06 | 4:20:12 |
| 6:20 | 9.5 | 31:40 | 1:03:20 | 2:13:37 | 4:27:14 |
| 6:30 | 9.2 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 6:40 | 9.0 | 33:20 | 1:06:40 | 2:20:39 | 4:41:18 |
| 6:50 | 8.8 | 34:10 | 1:08:20 | 2:24:10 | 4:48:20 |
| 7:00 | 8.6 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:10 | 8.4 | 35:50 | 1:11:40 | 2:31:12 | 5:02:24 |
| 7:20 | 8.2 | 36:40 | 1:13:20 | 2:34:43 | 5:09:26 |
| 7:30 | 8.0 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 7:40 | 7.8 | 38:20 | 1:16:40 | 2:41:45 | 5:23:30 |
| 7:50 | 7.7 | 39:10 | 1:18:20 | 2:45:16 | 5:30:32 |
| 8:00 | 7.5 | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
How to use the chart
Find your pace in the first column and read the finish time for each distance. Times assume a constant pace from start to finish — in practice pace tends to fade a little over long distances, so use the row just below yours as a safety margin for the half and the marathon.
Reference goals
A sub-25 5K needs 5:00/km. A sub-1-hour 10K needs 6:00/km. A sub-2-hour half marathon needs 5:41/km. A sub-4-hour marathon needs 5:41/km held for 42 km — which usually means training easy around 6:30/km.
Pace and the treadmill
Treadmills show speed in km/h. The km/h column does the conversion: 10 km/h is 6:00/km, 12 km/h is 5:00/km, 15 km/h is 4:00/km. Outdoors, the same pace usually takes a bit more effort because of wind and terrain; on the treadmill, a 1% incline makes up the difference.
Your pace range, computed from your runs
In a PaceOn plan, every workout already comes with the right pace range for you — no chart needed.
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