RunWikiAll Things Running, Explained
Pace charts for the 5K, 10K, half marathon and marathon.
Mile splits and training paces for every common goal time.
Free, no sign-up, and readable on a phone at the start line.
Most searched goal time
Sub-4:00 marathon
9:09 per mile, 5:41 per kilometer, and halfway at 2:00:43.
Pace chart By goal time
Find your goal time below to see the average pace it takes, per mile and per kilometer, and the time you should pass halfway. Each goal time links to a full page with every mile split and the easy, tempo and long-run paces to train at.
Marathon pace chart
26.2 MI · 42.2 KM| Goal | Pace /mi | Pace /km | Halfway |
|---|---|---|---|
| SUB-2:30 | 5:43 | 3:33 | 1:15:26 |
| SUB-2:45 | 6:18 | 3:55 | 1:22:59 |
| SUB-2:50 | 6:29 | 4:02 | 1:25:30 |
| SUB-2:55 | 6:40 | 4:09 | 1:28:01 |
| SUB-3:00 | 6:52 | 4:16 | 1:30:32 |
| SUB-3:10 | 7:15 | 4:30 | 1:35:34 |
| SUB-3:15 | 7:26 | 4:37 | 1:38:05 |
| SUB-3:20 | 7:38 | 4:44 | 1:40:35 |
| SUB-3:25 | 7:49 | 4:51 | 1:43:06 |
| SUB-3:30 | 8:01 | 4:59 | 1:45:37 |
| SUB-3:35 | 8:12 | 5:06 | 1:48:08 |
| SUB-3:40 | 8:23 | 5:13 | 1:50:39 |
| SUB-3:45 | 8:35 | 5:20 | 1:53:10 |
| SUB-3:50 | 8:46 | 5:27 | 1:55:41 |
| SUB-4:00 | 9:09 | 5:41 | 2:00:43 |
| SUB-4:30 | 10:18 | 6:24 | 2:15:48 |
| SUB-5:00 | 11:26 | 7:07 | 2:30:53 |
| SUB-6:00 | 13:44 | 8:32 | 3:01:04 |
Half marathon pace chart
13.1 MI · 21.1 KM| Goal | Pace /mi | Pace /km | Halfway |
|---|---|---|---|
| SUB-1:30 | 6:52 | 4:16 | 45:16 |
| SUB-1:40 | 7:38 | 4:44 | 50:17 |
| SUB-1:45 | 8:00 | 4:59 | 52:48 |
| SUB-1:50 | 8:23 | 5:13 | 55:19 |
| SUB-2:00 | 9:09 | 5:41 | 1:00:21 |
| SUB-2:15 | 10:18 | 6:24 | 1:07:54 |
| SUB-2:30 | 11:26 | 7:07 | 1:15:26 |
10K pace chart
6.2 MI · 10 KM| Goal | Pace /mi | Pace /km | Halfway |
|---|---|---|---|
| SUB-40:00 | 6:26 | 4:00 | 20:07 |
| SUB-45:00 | 7:14 | 4:30 | 22:38 |
| SUB-50:00 | 8:03 | 5:00 | 25:08 |
5K pace chart
3.1 MI · 5 KM| Goal | Pace /mi | Pace /km | Halfway |
|---|---|---|---|
| SUB-17:00 | 5:28 | 3:24 | 8:33 |
| SUB-18:00 | 5:47 | 3:36 | 9:03 |
| SUB-19:00 | 6:07 | 3:48 | 9:33 |
| SUB-20:00 | 6:26 | 4:00 | 10:03 |
| SUB-21:00 | 6:45 | 4:12 | 10:33 |
| SUB-22:00 | 7:05 | 4:24 | 11:03 |
| SUB-23:00 | 7:24 | 4:36 | 11:34 |
| SUB-24:00 | 7:43 | 4:48 | 12:04 |
| SUB-25:00 | 8:02 | 5:00 | 12:34 |
| SUB-26:00 | 8:22 | 5:12 | 13:04 |
| SUB-27:00 | 8:41 | 5:24 | 13:34 |
| SUB-30:00 | 9:39 | 6:00 | 15:05 |
How the numbers work
Goal pace
Each page is built for a finish one second under the round number, so the sub-4:00 marathon page splits a 3:59:59. Average pace is that finish time divided by the race distance.
The distances are the exact ones certified courses are measured to: 42.195 km for the marathon and 21.0975 km for the half. Using 26.2 and 13.1 miles instead makes every pace slightly off.
Mile splits
The splits plan a slight negative split, which means running the second half a little faster than the first. The first mile starts about 1.2 percent slower than average pace, and each mile after it gets slightly quicker until the last is about 1.2 percent faster.
For a 3:59:59 marathon, that is a 9:16 first mile against a 9:09 average, and halfway at 2:00:43. The splits always add up to the goal time exactly.
Training paces
Easy, tempo and long-run paces come from the VDOT formulas published by Jack Daniels and Jimmy Gilbert. A race time gives a fitness score, and each training pace is a fixed share of it.
These paces assume the goal time matches your current fitness. If the goal is a stretch, train at the paces for a time you have recently raced and move up as your fitness improves.
Race distances in miles
| Race | Kilometers | Miles |
|---|---|---|
| 5K | 5 | 3.11 |
| 10K | 10 | 6.21 |
| Half marathon | 21.098 | 13.11 |
| Marathon | 42.195 | 26.22 |
Terms
Used on every
pace page
- Negative split
- Running the second half of a race faster than the first.
- Even split
- Running both halves of a race in the same time.
- Positive split
- Running the second half slower than the first, usually because the start was too fast.
- Easy run
- Relaxed running at a pace where you can hold a conversation. Most weekly mileage is run at this pace.
- Tempo run
- A steady run at a comfortably hard effort, close to the pace you could race for an hour, usually held for 20 to 40 minutes.
- Long run
- The longest run of the week, run slower than goal pace to build endurance.
- VDOT
- A fitness score from Jack Daniels’ running formulas, worked out from a race result. It is used to set training paces.