Running Pace Chart
Equivalent paces in min/km and min/mile, with speed and the finish time each pace gives you for the common road-race distances.
| Pace /km | Pace /mi | km/h | mph | 5K | 10K | Half (21.1K) | Marathon (42.2K) |
|---|---|---|---|---|---|---|---|
| 2:45 | 4:26 | 21.8 | 13.6 | 13:45 | 27:30 | 58:01 | 1:56:02 |
| 3:00 | 4:50 | 20.0 | 12.4 | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
| 3:15 | 5:14 | 18.5 | 11.5 | 16:15 | 32:30 | 1:08:34 | 2:17:08 |
| 3:30 | 5:38 | 17.1 | 10.7 | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 3:45 | 6:02 | 16.0 | 9.9 | 18:45 | 37:30 | 1:19:07 | 2:38:14 |
| 4:00 | 6:26 | 15.0 | 9.3 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:15 | 6:50 | 14.1 | 8.8 | 21:15 | 42:30 | 1:29:40 | 2:59:20 |
| 4:30 | 7:15 | 13.3 | 8.3 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 4:45 | 7:39 | 12.6 | 7.8 | 23:45 | 47:30 | 1:40:13 | 3:20:26 |
| 5:00 | 8:03 | 12.0 | 7.5 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:15 | 8:27 | 11.4 | 7.1 | 26:15 | 52:30 | 1:50:46 | 3:41:31 |
| 5:30 | 8:51 | 10.9 | 6.8 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 5:45 | 9:15 | 10.4 | 6.5 | 28:45 | 57:30 | 2:01:19 | 4:02:37 |
| 6:00 | 9:39 | 10.0 | 6.2 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:15 | 10:04 | 9.6 | 6.0 | 31:15 | 1:02:30 | 2:11:52 | 4:23:43 |
| 6:30 | 10:28 | 9.2 | 5.7 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 6:45 | 10:52 | 8.9 | 5.5 | 33:45 | 1:07:30 | 2:22:24 | 4:44:49 |
| 7:00 | 11:16 | 8.6 | 5.3 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:15 | 11:40 | 8.3 | 5.1 | 36:15 | 1:12:30 | 2:32:57 | 5:05:55 |
| 7:30 | 12:04 | 8.0 | 5.0 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 7:45 | 12:28 | 7.7 | 4.8 | 38:45 | 1:17:30 | 2:43:30 | 5:27:01 |
| 8:00 | 12:52 | 7.5 | 4.7 | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
Finish times assume an even pace across the whole distance.
How to read the pace chart
Each row is a single running pace shown four ways: minutes per kilometer, minutes per mile, and speed in both km/h and mph. Read across that row to see the finish time the pace produces for a 5K, 10K, half marathon, and marathon, assuming you hold it evenly the whole way. Switch the basis between per kilometer and per mile to line the increments up with whichever unit you train in, and use the highlight box to mark the row closest to your pace.
Pace, speed, and race times in one place
This is the quick answer to the questions runners search most: what is this pace in miles, what speed is this on a treadmill, and what would it mean over a full race. It doubles as a min/km to min/mile converter and a treadmill speed to pace converter, and the race columns turn an abstract pace into a concrete goal time. To solve for a single distance or generate splits, use the running pace calculator.
A chart tells you what a pace is worth. It does not tell you how to build the fitness to hold it. That is what Vaast does: pick a goal time, and it creates the training to reach it and reshapes the plan as your fitness changes.
Frequently asked questions
- How do I convert min/km to min/mile?
- One mile is 1.609 kilometers, so multiply your per-kilometer pace by 1.609 to get your per-mile pace. For example, 5:00 per km is about 8:03 per mile. The chart shows both side by side for every pace.
- What race time will my pace give me?
- Each row lists the finish time that pace produces for a 5K, 10K, half marathon, and marathon, assuming you hold it evenly the whole way. Find your pace, then read across to your target distance.
- What pace is a given speed in km/h or mph?
- The chart includes km/h and mph for every pace, so you can match a treadmill speed to a road pace. For example, 12 km/h is 5:00 per km, or about 8:03 per mile.
- How do I use this to plan a race?
- Pick your goal finish time in the distance column, read across to the pace, and that is what you need to average. Vaast goes further: it builds the training that gets you to that pace and adapts it as you go.