Running Pace Chart: Calculate Race Times and Distances
When you’ve run a number of 5K races, you’re most likely able to deal with reducing time or possibly even lengthening distance.
Both manner, you’re not focused on merely crossing the end line anymore — you wish to go farther and/or quicker than you’ve gone earlier than.
With the intention to accomplish your new working objective, you could begin listening to your working tempo throughout each coaching runs and races.
That gives you an concept of how properly you’re bettering throughout coaching, and make sure you’re on-track to complete your race in report time.
What Is a Good Working Tempo?
Figuring out a superb working tempo for your self will rely upon what you’re particularly making an attempt to perform with a given coaching run, says Janet Hamilton, C.S.C.S., registered scientific train physiologist and proprietor of Running Strong.
For instance, should you’re working for basic health and well being, a tempo that’s equal to 78 p.c of your 5K effort will make for a superb “simple” working tempo.
Merely take your 5K race tempo and divide it by .78, so a 7:12/mile tempo turns into a 9:23/mile effort.
However should you’re making an attempt to attain a brand new PR in a specific occasion, you’ll wish to you should definitely embody runs which might be at or close to your objective race tempo throughout your coaching.
That manner, you’ll acquire a grasp of what that tempo looks like, and your physique will make the required variations.
“Each tempo has a goal. Respect the aim of the exercise and also you’ll make the physiological variations you’re striving for,” Hamilton says.
Learn how to Use This Working Tempo Chart
The next chart presents estimated instances for six well-liked race distances, together with the 5K, 5-miler, 10K, 10-miler, half marathon, and marathon.
The race instances themselves are damaged down in line with tempo per mile (from 5:00/mile to fifteen:59/mile).
There are a few methods you should use this chart:
- To find out your common tempo per mile. Use the chart to find your time from a earlier race or coaching run to find out your common mile/kilometer tempo.
- To seek out out what tempo you could common in an effort to obtain your objective race time. This fashion, you’ll know find out how to construction your coaching program, and you may you should definitely incorporate segments at or close to your goal race tempo.
5:00–5:55 per mile
| Tempo | 5K | 5 Mi. | 10K | 10 Mi. | Half Mar. |
Marathon |
| 5:00 | 15:32 | 25:00 | 31:04 | 50:00 | 1:05:33 | 2:11:06 |
| 5:05 | 15:48 | 25:25 | 31:35 | 50:50 | 1:06:38 | 2:13:17 |
| 5:10 | 16:03 | 25:50 | 32:06 | 51:40 | 1:07:44 | 2:15:28 |
| 5:15 | 16:19 | 26:15 | 32:37 | 52:30 | 1:08:49 | 2:17:39 |
| 5:20 | 16:34 | 26:40 | 33:08 | 53:20 | 1:09:55 | 2:19:50 |
| 5:25 | 16:50 | 27:05 | 33:39 | 54:10 | 1:11:01 | 2:22:01 |
| 5:30 | 17:05 | 27:30 | 34:11 | 55:00 | 1:12:06 | 2:24:12 |
| 5:35 | 17:21 | 27:55 | 34:42 | 55:50 | 1:13:12 | 2:26:23 |
| 5:40 | 17:36 | 28:20 | 35:13 | 56:40 | 1:14:17 | 2:28:34 |
| 5:45 | 17:52 | 28:45 | 35:44 | 57:30 | 1:15:23 | 2:30:45 |
| 5:50 | 18:07 | 29:10 | 36:15 | 58:20 | 1:16:28 | 2:32:57 |
| 5:55 | 18:23 | 29:53 | 36:46 | 59:10 | 1:17:34 | 2:35:08 |
6:00–6:55 per mile
| Tempo | 5K | 5 Mi. | 10K | 10 Mi. | Half Mar. | Marathon |
| 6:00 | 18:38 | 30:00 | 37:17 | 1:00:00 | 1:18:39 | 2:37:19 |
| 6:05 | 18:54 | 30:25 | 37:48 | 1:00:50 | 1:19:45 | 2:39:30 |
| 6:10 | 19:10 | 30:50 | 38:19 | 1:01:40 | 1:20:50 | 2:41:41 |
| 6:15 | 19:25 | 31:15 | 38:50 | 1:02:30 | 1:21:56 | 2:43:52 |
| 6:20 | 19:41 | 31:40 | 39:21 | 1:03:20 | 1:23:02 | 2:46:03 |
| 6:25 | 19:56 | 32:05 | 39:52 | 1:04:10 | 1:24:07 | 2:48:14 |
| 6:30 | 20:12 | 32:30 | 40:23 | 1:05:00 | 1:25:13 | 2:50:25 |
| 6:35 | 20:27 | 32:55 | 40:54 | 105:50 | 1:26:18 | 2:52:36 |
| 6:40 | 20:43 | 33:20 | 41:25 | 1:06:40 | 1:27:24 | 2:54:48 |
| 6:45 | 20:58 | 33:45 | 41:57 | 1:07:30 | 1:28:29 | 2:56:59 |
| 6:50 | 21:14 | 34:10 | 42:28 | 1:08:20 | 1:29:35 | 2:59:10 |
| 6:55 | 21:29 | 34:35 | 42:59 | 1:09:10 | 1:30:40 | 3:01:21 |
7:00–7:55 per mile
| Tempo | 5K | 5 Mi. | 10K | 10 Mi. | Half Mar. | Marathon |
| 7:00 | 21:45 | 35:00 | 43:30 | 1:10:00 | 1:31:46 | 3:03:32 |
| 7:05 | 22:00 | 35:25 | 44:01 | 1:10:50 | 1:32:51 | 3:05:43 |
| 7:10 | 22:16 | 35:50 | 44:32 | 1:11:40 | 1:33:57 | 3:07:54 |
| 7:15 | 22:31 | 36:15 | 45:03 | 1:12:30 | 1:35:03 | 3:10:05 |
| 7:20 | 22:47 | 36:40 | 45:34 | 1:13:20 | 1:36:08 | 3:12:16 |
| 7:25 | 23:03 | 37:05 | 46:05 | 1:14:10 | 1:37:14 | 3:14:27 |
| 7:30 | 23:18 | 37:30 | 46:36 | 1:15:00 | 1:38:19 | 3:16:38 |
| 7:35 | 23:34 | 37:55 | 47:07 | 1:15:50 | 1:39:25 | 3:18:50 |
| 7:40 | 23:49 | 38:20 | 47:38 | 1:16:40 | 1:40:30 | 3:21:01 |
| 7:45 | 24:05 | 38:45 | 48:09 | 1:17:30 | 1:41:36 | 3:23:12 |
| 7:50 | 24:20 | 39:10 | 48:40 | 1:18:20 | 1:42:41 | 3:25:23 |
| 7:55 | 24:36 | 39:35 | 49:12 | 1:19:10 | 1:43:47 | 3:27:34 |
8:00–8:55 per mile
| Tempo | 5K | 5 Mi. | 10K | 10 Mi. | Half Mar. | Marathon |
| 8:00 | 24:51 | 40:00 | 49:43 | 1:20:00 | 1:44:53 | 3:29:45 |
| 8:05 | 25:07 | 40:25 | 50:14 | 1:20:50 | 1:45:58 | 3:31:56 |
| 8:10 | 25:22 | 40:50 | 50:45 | 1:21:40 | 1:47:04 | 3:34:07 |
| 8:15 | 25:38 | 41:15 | 51:16 | 1:22:30 | 1:48:09 | 3:36:18 |
| 8:20 | 25:53 | 41:40 | 51:47 | 1:23:20 | 1:49:15 | 3:38:29 |
| 8:25 | 26:09 | 42:05 | 52:18 | 1:24:10 | 1:50:20 | 3:40:40 |
| 8:30 | 26:24 | 42:30 | 52:49 | 1:25:00 | 1:51:26 | 3:42:52 |
| 8:35 | 26:40 | 42:55 | 53:20 | 1:25:50 | 1:52:31 | 3:45:03 |
| 8:40 | 26:56 | 43:20 | 53:51 | 1:26:40 | 1:53:37 | 3:47:14 |
| 8:45 | 27:11 | 43:45 | 54:22 | 1:27:30 | 1:54:42 | 3:49:25 |
| 8:50 | 27:27 | 44:10 | 54:53 | 1:28:20 | 1:55:48 | 3:51:36 |
| 8:55 | 27:42 | 44:35 | 55:24 | 1:29:10 | 1:56:54 | 3:53:47 |
9:00–9:55 per mile
| Tempo | 5K | 5 Mi. | 10K | 10 Mi. | Half Mar. | Marathon |
| 9:00 | 27:58 | 45:00 | 55:55 | 1:30:00 | 1:57:59 | 3:55:58 |
| 9:05 | 28:13 | 45:25 | 56:26 | 1:30:50 | 1:59:05 | 3:58:09 |
| 9:10 | 28:29 | 45:50 | 56:58 | 1:31:40 | 2:00:10 | 4:00:20 |
| 9:15 | 28:44 | 46:15 | 57:29 | 1:32:30 | 2:01:16 | 4:02:31 |
| 9:20 | 29:00 | 46:40 | 58:00 | 1:33:20 | 2:02:21 | 4:04:43 |
| 9:25 | 29:15 | 47:05 | 58:31 | 1:34:10 | 2:03:27 | 4:06:54 |
| 9:30 | 29:31 | 47:30 | 59:02 | 1:35:00 | 2:04:32 | 4:09:05 |
| 9:35 | 29:46 | 47:55 | 59:33 | 1:35:50 | 2:05:38 | 4:11:16 |
| 9:40 | 30:02 | 48:20 | 1:00:04 | 1:36:40 | 2:06:43 | 4:13:27 |
| 9:45 | 30:18 | 48:45 | 1:00:35 | 1:37:30 | 2:07:49 | 4:15:38 |
| 9:50 | 30:33 | 49:10 | 1:01:06 | 1:38:20 | 2:08:55 | 4:17:49 |
| 9:55 | 30:49 | 49:35 | 1:01:37 | 1:39:10 | 2:10:00 | 4:20:00 |
10:00–10:55 per mile
| Tempo | 5K | 5 Mi. | 10K | 10 Mi. | Half Mar. | Marathon |
| 10:00 | 31:04 | 50:00 | 1:02:08 | 1:40:00 | 2:11:06 | 4:22:11 |
| 10:05 | 31:20 | 50:25 | 1:02:39 | 1:40:50 | 2:12:11 | 4:24:22 |
| 10:10 | 31:35 | 50:50 | 1:03:10 | 1:41:40 | 2:13:17 | 4:26:33 |
| 10:15 | 31:51 | 51:15 | 1:03:41 | 1:42:30 | 2:14:22 | 4:28:45 |
| 10:20 | 32:06 | 51:40 | 1:04:13 | 1:43:20 | 2:15:28 | 4:30:56 |
| 10:25 | 32:22 | 52:05 | 1:04:44 | 1:44:10 | 2:16:33 | 4:33:07 |
| 10:30 | 32:37 | 52:30 | 1:05:15 | 1:45:00 | 2:17:39 | 4:35:18 |
| 10:35 | 32:53 | 52:55 | 1:05:46 | 1:45:50 | 2:18:44 | 4:37:29 |
| 10:40 | 33:08 | 53:20 | 1:06:17 | 1:46:40 | 2:19:50 | 4:39:40 |
| 10:45 | 33:24 | 53:45 | 1:06:48 | 1:47:30 | 2:20:56 | 4:41:51 |
| 10:50 | 33:39 | 54:10 | 1:07:19 | 1:48:20 | 2:22:01 | 4:44:02 |
| 10:55 | 33:55 | 54:35 | 1:07:50 | 1:49:10 | 2:23:07 | 4:46:13 |
11:00–11:55 per mile
| Tempo | 5K | 5 Mi. | 10K | 10 Mi. | Half Mar. | Marathon |
| 11:00 | 34:11 | 55:00 | 1:08:21 | 1:50:00 | 2:24:12 | 4:48:24 |
| 11:05 | 34:26 | 55:25 | 1:08:52 | 1:50:50 | 2:25:18 | 4:50:35 |
| 11:10 | 34:42 | 55:50 | 1:09:23 | 1:51:40 | 2:26:23 | 4:52:47 |
| 11:15 | 34:57 | 56:15 | 1:09:54 | 1:52:30 | 2:27:29 | 4:54:58 |
| 11:20 | 35:13 | 56:40 | 1:10:25 | 1:53:20 | 2:28:34 | 4:57:09 |
| 11:25 | 35:28 | 57:05 | 1:10:56 | 1:54:10 | 2:29:40 | 4:59:20 |
| 11:30 | 35:44 | 57:30 | 1:11:27 | 1:55:00 | 2:30:45 | 5:01:31 |
| 11:35 | 35:59 | 57:55 | 1:11:49 | 1:55:50 | 2:31:51 | 5:03:42 |
| 11:40 | 36:15 | 58:20 | 1:12:30 | 1:56:40 | 2:32:57 | 5:05:53 |
| 11:45 | 36:30 | 58:45 | 1:13:01 | 1:57:30 | 2:34:02 | 5:08:04 |
| 11:50 | 36:46 | 59:10 | 1:13:32 | 1:58:20 | 2:35:08 | 5:10:15 |
| 11:55 | 37:01 | 59:35 | 1:14:03 | 1:59:10 | 2:36:13 | 5:12:26 |
12:00–12:55 per mile
| Tempo | 5K | 5 Mi. | 10K | 10 Mi. | Half Mar. | Marathon |
| 12:00 | 37:17 | 1:00:00 | 1:14:34 | 2:00:00 | 2:37:19 | 5:14:37 |
| 12:05 | 37:32 | 1:00:25 | 1:15:05 | 2:00:50 | 2:38:24 | 5:16:49 |
| 12:10 | 37:48 | 1:00:50 | 1:15:36 | 2:01:40 | 2:39:30 | 5:19:00 |
| 12:15 | 38:04 | 1:01:15 | 1:16:07 | 2:02:30 | 2:40:35 | 5:21:11 |
| 12:20 | 38:19 | 1:01:40 | 1:16:38 | 2:03:20 | 2:41:41 | 5:23:22 |
| 12:25 | 38:35 | 1:02:05 | 1:17:09 | 2:04:10 | 2:42:46 | 5:25:33 |
| 12:30 | 38:50 | 1:02:30 | 1:17:40 | 2:05:00 | 2:43:52 | 5:27:44 |
| 12:35 | 39:06 | 1:02:55 | 1:18:11 | 2:05:50 | 2:44:58 | 5:29:55 |
| 12:40 | 39:21 | 1:03:20 | 1:18:42 | 2:06:40 | 2:46:03 | 5:32:06 |
| 12:45 | 39:37 | 1:03:45 | 1:19:13 | 2:07:30 | 2:47:09 | 5:34:17 |
| 12:50 | 39:52 | 1:04:10 | 1:19:45 | 2:08:20 | 2:48:14 | 5:36:28 |
| 12:55 | 40:08 | 1:04:35 | 1:20:16 | 2:09:10 | 2:49:20 | 5:38:40 |
13:00–13:55 per mile
| Tempo | 5K | 5 Mi. | 10K | 10 Mi. | Half Mar. | Marathon |
| 13:00 | 40:23 | 1:05:00 | 1:20:47 | 2:10:00 | 2:50:25 | 5:40:51 |
| 13:05 | 40:39 | 1:05:25 | 1:21:18 | 2:10:50 | 2:51:31 | 5:43:02 |
| 13:10 | 40:54 | 1:05:50 | 1:21:49 | 2:11:40 | 2:52:36 | 5:45:13 |
| 13:15 | 41:10 | 1:06:15 | 1:22:20 | 2:12:30 | 2:53:42 | 5:47:24 |
| 13:20 | 41:25 | 1:06:40 | 1:22:51 | 2:13:20 | 2:54:48 | 5:49:35 |
| 13:25 | 41:41 | 1:07:05 | 1:23:22 | 2:14:10 | 2:55:53 | 5:51:46 |
| 13:30 | 41:57 | 1:07:30 | 1:23:53 | 2:15:00 | 2:56:59 | 5:53:57 |
| 13:35 | 42:12 | 1:07:55 | 1:24:24 | 2:15:50 | 2:58:04 | 5:56:08 |
| 13:40 | 42:28 | 1:08:20 | 1:24:55 | 2:16:40 | 2:59:10 | 5:58:19 |
| 13:45 | 42:43 | 1:08:45 | 1:25:26 | 2:17:30 | 3:00:15 | 6:00:30 |
| 13:50 | 42:59 | 1:09:10 | 1:25:57 | 2:18:20 | 3:01:21 | 6:02:42 |
| 13:55 | 43:13 | 1:09:35 | 1:26:28 | 2:19:10 | 3:02:26 | 6:04:53 |
14:00–14:55 per mile
| Tempo | 5K | 5 Mi. | 10K | 10 Mi. | Half Mar. | Marathon |
| 14:00 | 43:30 | 1:10:00 | 1:27:00 | 2:20:00 | 3:03:32 | 6:07:04 |
| 14:05 | 43:45 | 1:10:25 | 1:27:37 | 2:20:50 | 3:04:37 | 6:09:15 |
| 14:10 | 44:01 | 1:10:50 | 1:28:02 | 2:21:40 | 3:05:43 | 6:11:26 |
| 14:15 | 44:16 | 1:11:15 | 1:28:33 | 2:22:30 | 3:06:49 | 6:13:37 |
| 14:20 | 44:32 | 1:11:40 | 1:29:04 | 2:23:20 | 3:07:54 | 6:15:48 |
| 14:25 | 44:47 | 1:12:05 | 1:29:35 | 2:24:10 | 3:09:00 | 6:17:59 |
| 14:30 | 45:03 | 1:12:30 | 1:30:06 | 2:25:00 | 3:10:05 | 6:20:10 |
| 14:35 | 45:18 | 1:12:55 | 1:30:37 | 2:25:50 | 3:11:11 | 6:22:21 |
| 14:40 | 45:34 | 1:13:20 | 1:31:08 | 2:26:40 | 3:12:16 | 6:24:32 |
| 14:45 | 45:50 | 1:13:45 | 1:31:39 | 2:27:30 | 3:13:22 | 6:26:44 |
| 14:50 | 46:05 | 1:14:10 | 1:32:10 | 2:28:20 | 3:14:27 | 6:28:55 |
| 14:55 | 46:21 | 1:14:35 | 1:32:41 | 2:29:10 | 3:15:33 | 6:31:06 |
