Cardio and running
Running Pace Chart: Minutes per Mile and km for Every Race
Published October 20, 2026
Running pace is the time it takes to cover one mile or one kilometer; to calculate it, divide your finish time by the distance. A 30-minute 5K, for example, is a pace of 9:39 per mile (6:00 per km). The chart below gives finish times for common race distances at every pace from 6:00 to 13:00 per mile.
Pace chart
| Pace /mile | Pace /km | mph | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|---|
| 6:00 | 3:44 | 10.0 | 18:38 | 37:17 | 1:18:39 | 2:37:19 |
| 7:00 | 4:21 | 8.6 | 21:45 | 43:30 | 1:31:46 | 3:03:32 |
| 8:00 | 4:58 | 7.5 | 24:51 | 49:43 | 1:44:53 | 3:29:45 |
| 9:00 | 5:36 | 6.7 | 27:58 | 55:55 | 1:57:59 | 3:55:58 |
| 10:00 | 6:13 | 6.0 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 11:00 | 6:50 | 5.5 | 34:11 | 1:08:21 | 2:24:12 | 4:48:24 |
| 12:00 | 7:27 | 5.0 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 13:00 | 8:05 | 4.6 | 40:23 | 1:20:47 | 2:50:25 | 5:40:51 |
Distances used: 5K = 3.107 mi, 10K = 6.214 mi, half = 13.109 mi, marathon = 26.219 mi.
Conversions
- Pace from mph: 60 ÷ mph = minutes per mile (6 mph = 10:00/mile).
- Mile to km pace: divide by 1.609 (10:00/mile = 6:13/km).
- Finish time: pace × distance.
Training paces
| Pace type | Relative to your 5K pace | Use |
|---|---|---|
| Easy / zone 2 | 1:30-2:30 slower per mile | Most of your running (see zone 2 cardio) |
| Long run | 1:00-2:00 slower | Weekly long run |
| Marathon pace | ~0:45-1:15 slower | Marathon blocks |
| Threshold / tempo | ~0:20-0:30 slower | 20-30 min efforts |
| 5K pace | = | Intervals 400 m-1 mile |
| Faster than 5K | 0:15-0:30 faster | Short reps, strides |
These offsets are common coaching rules of thumb; adjust to feel and heat.
Predicting race times
Race prediction formulas tend to be too optimistic for recreational runners at longer distances; the best predictions combine a recent race with your weekly mileage (Vickers & Vertosick, 2016). Be conservative when you jump from 10K to marathon.
Pacing on race day
- First mile: 5-10 seconds slower than goal pace.
- Middle: steady at goal pace.
- Last mile (or last 3 in a marathon): speed up if you feel good.
GPS watches often read long in races; aim a couple of seconds per mile faster than the theoretical pace. Average times by level: average 5K time. Plans: 10K training plan, marathon training plan.