Running Pace Charts for 5K, 10K, Half and Full Marathon
The short answer
Your pace is your finish time divided by the distance. A 30-minute 5K is 30 ÷ 3.107 miles = 9:39 per mile, or 30 ÷ 5 km = 6:00 per km. A 2-hour half marathon is 9:09 per mile, and so is a 4-hour marathon, because the marathon is exactly twice as long and takes exactly twice as long.
The charts below cover common finish times for the four standard road races. Every figure is worked out from the same formula and rounded to the nearest second. For any other time or distance, the pace calculator does the division and builds a mile-by-mile split table.
The formula and the distances
Pace = time ÷ distance
Speed (mph) = 60 ÷ pace in minutes per mile
1 mile = 1.609344 km
The mile figure is exact: NIST lists the international mile as 1,609.344 meters. The race lengths come from World Athletics, which gives the marathon as 42.195 km (26 miles 385 yards, standardised in 1921) and the half marathon as exactly half that, 21.0975 km.
| Race | Kilometers | Miles |
|---|---|---|
| 5K | 5 | 3.107 |
| 10K | 10 | 6.214 |
| Half marathon | 21.0975 | 13.109 |
| Marathon | 42.195 | 26.219 |
5K pace chart
| Finish time | Pace per mile | Pace per km | Speed |
|---|---|---|---|
| 18:00 | 5:48 | 3:36 | 10.4 mph |
| 20:00 | 6:26 | 4:00 | 9.3 mph |
| 22:00 | 7:05 | 4:24 | 8.5 mph |
| 24:00 | 7:43 | 4:48 | 7.8 mph |
| 25:00 | 8:03 | 5:00 | 7.5 mph |
| 26:00 | 8:22 | 5:12 | 7.2 mph |
| 28:00 | 9:01 | 5:36 | 6.7 mph |
| 30:00 | 9:39 | 6:00 | 6.2 mph |
| 32:00 | 10:18 | 6:24 | 5.8 mph |
| 35:00 | 11:16 | 7:00 | 5.3 mph |
| 40:00 | 12:52 | 8:00 | 4.7 mph |
| 45:00 | 14:29 | 9:00 | 4.1 mph |
10K pace chart
| Finish time | Pace per mile | Pace per km | Speed |
|---|---|---|---|
| 40:00 | 6:26 | 4:00 | 9.3 mph |
| 45:00 | 7:15 | 4:30 | 8.3 mph |
| 50:00 | 8:03 | 5:00 | 7.5 mph |
| 55:00 | 8:51 | 5:30 | 6.8 mph |
| 1:00:00 | 9:39 | 6:00 | 6.2 mph |
| 1:05:00 | 10:28 | 6:30 | 5.7 mph |
| 1:10:00 | 11:16 | 7:00 | 5.3 mph |
| 1:15:00 | 12:04 | 7:30 | 5.0 mph |
| 1:20:00 | 12:52 | 8:00 | 4.7 mph |
| 1:30:00 | 14:29 | 9:00 | 4.1 mph |
A 10K at a given pace takes exactly twice as long as a 5K at that pace, so a 25-minute 5K pace (8:03 per mile) becomes a 50-minute 10K.
Half marathon pace chart
| Finish time | Pace per mile | Pace per km | Speed | Even-pace halfway split |
|---|---|---|---|---|
| 1:30:00 | 6:52 | 4:16 | 8.7 mph | 45:00 |
| 1:40:00 | 7:38 | 4:44 | 7.9 mph | 50:00 |
| 1:45:00 | 8:01 | 4:59 | 7.5 mph | 52:30 |
| 1:50:00 | 8:23 | 5:13 | 7.2 mph | 55:00 |
| 2:00:00 | 9:09 | 5:41 | 6.6 mph | 1:00:00 |
| 2:10:00 | 9:55 | 6:10 | 6.1 mph | 1:05:00 |
| 2:15:00 | 10:18 | 6:24 | 5.8 mph | 1:07:30 |
| 2:20:00 | 10:41 | 6:38 | 5.6 mph | 1:10:00 |
| 2:30:00 | 11:27 | 7:07 | 5.2 mph | 1:15:00 |
| 2:45:00 | 12:35 | 7:49 | 4.8 mph | 1:22:30 |
| 3:00:00 | 13:44 | 8:32 | 4.4 mph | 1:30:00 |
Marathon pace chart
| Finish time | Pace per mile | Pace per km | Speed | Even-pace halfway split |
|---|---|---|---|---|
| 3:00:00 | 6:52 | 4:16 | 8.7 mph | 1:30:00 |
| 3:15:00 | 7:26 | 4:37 | 8.1 mph | 1:37:30 |
| 3:30:00 | 8:01 | 4:59 | 7.5 mph | 1:45:00 |
| 3:45:00 | 8:35 | 5:20 | 7.0 mph | 1:52:30 |
| 4:00:00 | 9:09 | 5:41 | 6.6 mph | 2:00:00 |
| 4:15:00 | 9:44 | 6:03 | 6.2 mph | 2:07:30 |
| 4:30:00 | 10:18 | 6:24 | 5.8 mph | 2:15:00 |
| 4:45:00 | 10:52 | 6:45 | 5.5 mph | 2:22:30 |
| 5:00:00 | 11:27 | 7:07 | 5.2 mph | 2:30:00 |
| 5:30:00 | 12:35 | 7:49 | 4.8 mph | 2:45:00 |
| 6:00:00 | 13:44 | 8:32 | 4.4 mph | 3:00:00 |
Notice that the half and full marathon charts share every pace. Any marathon time is the same pace as a half marathon in exactly half the time.
From pace to finish time
Going the other way: if you know the pace you can hold, this is the finish time at an even pace.
| Pace per mile | Pace per km | 5K | 10K | Half | Marathon | Speed |
|---|---|---|---|---|---|---|
| 6:00 | 3:44 | 18:38 | 37:17 | 1:18:39 | 2:37:19 | 10.0 mph |
| 7:00 | 4:21 | 21:45 | 43:30 | 1:31:46 | 3:03:32 | 8.6 mph |
| 8:00 | 4:58 | 24:51 | 49:43 | 1:44:53 | 3:29:45 | 7.5 mph |
| 9:00 | 5:36 | 27:58 | 55:55 | 1:57:59 | 3:55:58 | 6.7 mph |
| 10:00 | 6:13 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 | 6.0 mph |
| 11:00 | 6:50 | 34:11 | 1:08:21 | 2:24:12 | 4:48:24 | 5.5 mph |
| 12:00 | 7:27 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 | 5.0 mph |
| 13:00 | 8:05 | 40:23 | 1:20:47 | 2:50:25 | 5:40:51 | 4.6 mph |
| 14:00 | 8:42 | 43:30 | 1:27:00 | 3:03:32 | 6:07:04 | 4.3 mph |
| 15:00 | 9:19 | 46:36 | 1:33:12 | 3:16:38 | 6:33:17 | 4.0 mph |
The slower rows also work for walkers. A 15:00 mile is a brisk 4.0 mph walk, and the steps to miles calculator shows how many steps that distance takes for your height.
Worked example: a sub-2-hour half marathon
Two hours is 7,200 seconds. The half marathon is 21.0975 km ÷ 1.609344 = 13.109 miles.
- Pace per mile: 7,200 ÷ 13.109 = 549.2 seconds, which is 9:09 per mile.
- Pace per km: 7,200 ÷ 21.0975 = 341.3 seconds, which is 5:41 per km.
- Speed: 60 ÷ 9.15 minutes = 6.6 mph.
- Halfway at an even pace: 1:00:00.
9:09 per mile gets you to the line at 2:00:00 only if you hold that pace for the full 13.109 miles. Any slower stretch, from a water stop to a crowded start, has to be made up elsewhere, so a target with no margin leaves none for the day. Check your time against the official mile markers as you go; the halfway split should be 1:00:00 or a little under.
Treadmill speeds
If your treadmill shows mph, the speed is 60 divided by your pace in minutes per mile:
- 10:00 per mile = 60 ÷ 10 = 6.0 mph
- 9:00 per mile = 60 ÷ 9 = 6.7 mph
- 8:00 per mile = 60 ÷ 8 = 7.5 mph
For pace per km, km/h = 60 ÷ pace in minutes per km. A 6:00 per km pace is 10 km/h.
How to use these charts
- Pick your own target. These charts only convert a time into a pace. They do not predict what you can run.
- Check the halfway split. On race day, the halfway column tells you whether you are on even pace.
- Allow for the course. Hills, heat, wind and crowded starts all cost time. Even-pace figures assume none of them.
- Use exact figures at the edges. The charts round to the nearest second. If a time sits on a boundary you care about, use the pace calculator to see the exact figure.
Common mistakes
- Dividing by 3.1 or 26.2. Close, but the exact distances are 3.107 and 26.219 miles. For a 4-hour marathon, 26.2 instead of 26.219 changes the pace by under half a second per mile, but the missing 0.019 mile is about 10 seconds of running at the end.
- Mixing decimal minutes and seconds. 9.15 minutes is 9 minutes 9 seconds, not 9:15.
- Treating a 10K as 6 miles. It is 6.214 miles.
Related tools
- Pace calculator: pace, time or distance from the other two, with splits in miles or kilometers.
- Steps to miles calculator: convert steps to distance using your height or measured stride.
- Calories burned walking calculator: calories for a walk from your weight, pace and time.
Distances checked against World Athletics and NIST in October 2026. All pace figures are computed from the formula above, not taken from race data.