How it works
finish time = pace × distance
Average pace is time divided by distance — the inverse of speed. Given a pace in seconds per mile (or per kilometre), the finish time for any distance follows directly: multiply the pace by the number of miles (or kilometres) in the race. We hold all internal arithmetic in metres and seconds (SI, ADR-9) and convert only at the display boundary, so the mi and km columns can never drift apart through rounding. The table covers 5:00–12:00 per mile (roughly 3:06–7:27 per km) in 15-second steps, spanning recreational to competitive effort levels.
Sources
- Definition of running pace Pace = elapsed time ÷ distance covered (average speed, inverted). Standard kinematic definition; see any athletics coaching manual.
- Standard race distances — World Athletics World Athletics Technical Rules (2023): 5000 m, 10,000 m, half marathon 21.0975 km, marathon 42.195 km.
- Even-pace strategy and endurance Riegel, P. S. (1981). "Athletic Records and Human Endurance." American Scientist 69(3), 285–290.
- Energy cost of running at pace ACSM (2021). ACSM's Guidelines for Exercise Testing and Prescription, 11th ed. — metabolic equivalents and pace zones.
FAQ
What is a running pace chart?
A running pace chart is a reference table that maps a range of paces — expressed as minutes and seconds per mile or per kilometre — to projected finish times across standard race distances (5K, 10K, half marathon, marathon). Rather than calculating one result at a time, the chart lets you scan a column and pick the row whose marathon or half-marathon time matches your goal.
How do I use this chart to set a race goal?
Find the finish time you want in the Marathon or Half column and read across to the Pace/mi or Pace/km column in the same row. That is the average pace you need to hold. Enter it above to see the highlighted row and the cross-unit pace. Then build a negative split plan or check your training pace zones before committing.
Why do the mi and km finish times match exactly?
The chart computes everything in metres and seconds internally and only converts at the display step. One mile is exactly 1609.344 m, so both columns describe the identical speed — just expressed in different units. There is no rounding drift between them.
What range of paces does the chart cover?
The table runs from 5:00/mi to 12:00/mi in 15-second steps, which spans roughly 3:06/km to 7:27/km. This covers elite club runners through recreational runners completing a marathon in around 5:15. If your pace is outside that range, enter it above and the calculator will still give you the four finish times.
Are the finish times realistic predictions?
They are even-pace projections — the time you would finish in if you held exactly this pace from start to finish with no variation. Real races involve warm-up, fatigue, hills, and pacing errors, so treat the figures as a mathematical ceiling. For a realistic target that accounts for the longer you race the slower you go, try a race-time predictor.
How do I convert between min/mile and min/km?
One mile is 1.609344 km, so pace per mile is always a larger number than pace per km (it takes longer to cover one mile than one kilometre). To convert, multiply a min/mile value by 0.6214 to get min/km, or divide a min/km value by 0.6214 to get min/mile. The chart shows both columns so you never have to do the arithmetic.
What is a good marathon pace for a beginner?
There is no single right answer, but many first-time marathon runners target a finish of 4:00–5:00, which corresponds to roughly 9:09–11:27 per mile (5:41–7:06 per km). Look for that range in the Marathon column and follow the row to find your per-mile and per-km pace targets. Build your long runs at a comfortable pace 60–90 seconds per mile slower than that goal.
Finish times are even-pace projections based on the pace you enter. They do not account for fatigue, elevation, weather, or race-day conditions. General training reference only — not medical or professional coaching advice.