Below you will find the running pace chart. You can choose the mile pace on the left and the time for each distance. For example, in order to run a sub 4 hour marathon you will need a 9:00 min per mile race pace. You can find a downloadable image below or a text chart below that.
| Mile Pace | 2 Mi | 3 Mi | 5K | 5 Mi | 10K | 15K | 10 Mi | 20K | 13.1 Mi | 26.2 Mi |
|---|---|---|---|---|---|---|---|---|---|---|
| 4:30 | 9:00 | 13:30 | 13:59 | 22:30 | 27:58 | 41:57 | 45:00 | 55:55 | 58:30 | 1:57:54 |
| 4:40 | 9:20 | 14:00 | 14:30 | 23:20 | 29:00 | 43:30 | 46:40 | 58:00 | 1:01:08 | 2:03:22 |
| 4:50 | 9:40 | 14:30 | 15:01 | 24:10 | 30:02 | 45:03 | 48:20 | 1:00:04 | 1:03:19 | 2:07:44 |
| 5:00 | 10:00 | 15:00 | 15:32 | 25:00 | 31:04 | 46:36 | 50:00 | 1:02:08 | 1:05:30 | 2:11:06 |
| 5:10 | 10:20 | 15:30 | 16:03 | 25:50 | 32:06 | 48:09 | 51:40 | 1:04:12 | 1:07:41 | 2:15:28 |
| 5:20 | 10:40 | 16:00 | 16:34 | 26:40 | 33:08 | 49:42 | 53:20 | 1:06:17 | 1:09:52 | 2:19:50 |
| 5:30 | 11:00 | 16:30 | 17:05 | 27:30 | 34:10 | 51:15 | 55:00 | 1:08:21 | 1:12:03 | 2:24:12 |
| 5:40 | 11:20 | 17:00 | 17:36 | 28:20 | 35:12 | 52:48 | 56:40 | 1:10:25 | 1:14:14 | 2:28:34 |
| 5:50 | 11:40 | 17:30 | 18:07 | 29:10 | 36:14 | 54:21 | 58:20 | 1:12:30 | 1:16:25 | 2:32:56 |
| 6:00 | 12:00 | 18:00 | 18:39 | 30:00 | 37:17 | 55:56 | 1:00:00 | 1:14:34 | 1:18:36 | 2:37:18 |
| 6:10 | 12:20 | 18:30 | 19:10 | 30:50 | 38:19 | 57:29 | 1:01:40 | 1:16:38 | 1:20:47 | 2:41:40 |
| 6:20 | 12:40 | 19:00 | 19:41 | 31:40 | 39:22 | 59:03 | 1:03:20 | 1:18:42 | 1:22:58 | 2:46:02 |
| 6:30 | 13:00 | 19:30 | 20:12 | 32:30 | 40:24 | 1:00:36 | 1:05:00 | 1:20:47 | 1:25:09 | 2:50:24 |
| 6:40 | 13:20 | 20:00 | 20:43 | 33:20 | 41:26 | 1:02:09 | 1:06:40 | 1:22:51 | 1:27:20 | 2:54:46 |
| 6:50 | 13:40 | 20:30 | 21:14 | 34:10 | 42:28 | 1:03:42 | 1:08:20 | 1:24:55 | 1:29:31 | 2:59:08 |
| 7:00 | 14:00 | 21:00 | 21:45 | 35:00 | 43:30 | 1:05:15 | 1:10:00 | 1:27:00 | 1:31:42 | 3:03:30 |
| 7:10 | 14:20 | 21:30 | 22:16 | 35:50 | 44:32 | 1:06:48 | 1:11:40 | 1:29:04 | 1:33:53 | 3:07:52 |
| 7:20 | 14:40 | 22:00 | 22:47 | 36:40 | 45:34 | 1:08:21 | 1:13:20 | 1:31:08 | 1:36:04 | 3:12:14 |
| 7:30 | 15:00 | 22:30 | 23:18 | 37:30 | 46:36 | 1:09:54 | 1:15:00 | 1:33:12 | 1:38:15 | 3:16:36 |
| 7:40 | 15:20 | 23:00 | 23:49 | 38:20 | 47:38 | 1:11:27 | 1:16:40 | 1:35:17 | 1:40:26 | 3:21:58 |
| 7:50 | 15:40 | 23:30 | 24:20 | 39:10 | 48:40 | 1:13:00 | 1:18:20 | 1:37:21 | 1:42:37 | 3:25:20 |
| 8:00 | 16:00 | 24:00 | 24:51 | 40:00 | 49:42 | 1:14:33 | 1:20:00 | 1:39:25 | 1:44:48 | 3:29:42 |
| 8:10 | 16:20 | 24:30 | 25:22 | 40:50 | 50:44 | 1:16:06 | 1:21:40 | 1:41:30 | 1:46:59 | 3:34:04 |
| 8:20 | 16:40 | 25:00 | 25:53 | 41:40 | 51:46 | 1:17:39 | 1:23:20 | 1:43:34 | 1:49:10 | 3:38:26 |
| 8:30 | 17:00 | 25:30 | 26:24 | 42:30 | 52:48 | 1:19:12 | 1:25:00 | 1:45:38 | 1:51:21 | 3:42:48 |
| 8:40 | 17:20 | 26:00 | 26:56 | 43:20 | 53:50 | 1:20:45 | 1:26:40 | 1:47:42 | 1:53:32 | 3:47:00 |
| 8:50 | 17:40 | 26:30 | 27:27 | 44:10 | 54:52 | 1:22:18 | 1:28:20 | 1:49:47 | 1:55:43 | 3:51:22 |
| 9:00 | 18:00 | 27:00 | 27:58 | 45:00 | 55:54 | 1:23:51 | 1:30:00 | 1:51:51 | 1:57:54 | 3:56:44 |
| 9:10 | 18:20 | 27:30 | 28:29 | 45:50 | 56:56 | 1:25:54 | 1:31:40 | 1:53:55 | 2:00:05 | 4:00:22 |
| 9:20 | 18:40 | 28:00 | 29:00 | 46:40 | 57:58 | 1:26:57 | 1:33:20 | 1:56:00 | 2:02:16 | 4:04:44 |
| 9:30 | 19:00 | 28:30 | 29:31 | 47:30 | 59:00 | 1:28:30 | 1:35:00 | 1:58:04 | 2:04:27 | 4:09:06 |
| 9:40 | 19:20 | 29:00 | 30:02 | 48:20 | 1:00:02 | 1:30:03 | 1:36:40 | 2:00:08 | 2:06:38 | 4:13:28 |
| 9:50 | 19:40 | 29:30 | 30:33 | 49:10 | 1:01:04 | 1:31:36 | 1:38:20 | 2:02:12 | 2:08:49 | 4:17:50 |
| 10:00 | 20:00 | 30:00 | 31:04 | 50:00 | 1:02:06 | 1:31:39 | 1:40:00 | 2:04:17 | 2:11:00 | 4:17:50 |
