Running pace and finish-time chart
Read down from your pace per kilometre to see the equivalent mile pace, speed and even-pace finish times. Pace is shown as minutes:seconds per unit; finish times over an hour use hours:minutes:seconds.
| Pace / km | Pace / mile | km/h | 5 km | 10 km | Half marathon | Marathon |
|---|---|---|---|---|---|---|
| 3:00 | 4:50 | 20.00 | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
| 3:30 | 5:38 | 17.14 | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 4:00 | 6:26 | 15.00 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30 | 7:15 | 13.33 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00 | 8:03 | 12.00 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:30 | 8:51 | 10.91 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00 | 9:39 | 10.00 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30 | 10:28 | 9.23 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00 | 11:16 | 8.57 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:30 | 12:04 | 8.00 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 8:00 | 12:52 | 7.50 | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
Download the PDF
Print the reference tables or save them beside your calculator results.
Download Running Pace Chart PDFHow the table is calculated
Finish time = pace per kilometre × distance in kilometres. Mile pace uses 1 mile = 1.609344 km. Speed in km/h is 3,600 divided by the pace in seconds per kilometre. Half-marathon and marathon columns use 21.0975 km and 42.195 km. Time values are rounded to the nearest second.
Worked example: a 25-minute 5 km
25 minutes ÷ 5 km = 5:00 per km. Multiply 300 seconds by 1.609344 to get 482.8032 seconds per mile, displayed as 8:03 per mile. The matching speed is 3,600 ÷ 300 = 12 km/h.
Use the goal planner and session log
The second PDF page keeps the goal planner and blank session log. Write down distance, goal time and target pace before the run, then record actual time, average pace, effort and conditions afterwards. For example, a 26:00 5 km averages 5:12/km; compare it with the 25:00 goal alongside hills, weather and effort.
Common mistakes
- Reading 5:30/km as 5.30 decimal minutes. It means 5 minutes 30 seconds, or 5.5 minutes.
- Using the same number for minutes per kilometre and minutes per mile.
- Treating the even-pace marathon column as a prediction of endurance or race readiness.
- Comparing sessions without recording hills, wind, heat and effort.
Related tools and guides
Frequently asked questions
Does a 5 km pace predict my marathon time?
No. The finish-time columns only multiply one constant pace by distance. They do not model fatigue, pacing changes or your ability to hold that pace.
Should every training run use goal race pace?
No. Record the purpose and effort of the session as well as pace. The table is an arithmetic reference, not a training prescription.
Can I still use this as a blank running log?
Yes. Page two retains a reusable goal planner and session log, while page one now supplies populated pace references.
Sources and method
- NIST Guide to the SI, Appendix B.8 - International mile conversion. Other values are calculated from the equations shown above.