Running pace chart: finish times for 5K, 10K, half marathon and marathon
The reference table to convert a pace per kilometre into speed and finish times for 5K, 10K, half marathon and marathon, and how to use it to set a goal.
Aiming for “a 10K under an hour” or “a half marathon in 1:50”? You only need to know the pace to hold per kilometre. Here is the conversion table: times come from multiplying pace by distance, with no model or estimate involved.
The chart
| Pace | Speed | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|
| 4:00 /km | 15.0 km/h | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30 /km | 13.3 km/h | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00 /km | 12.0 km/h | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:30 /km | 10.9 km/h | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00 /km | 10.0 km/h | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30 /km | 9.2 km/h | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00 /km | 8.6 km/h | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:30 /km | 8.0 km/h | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
How to read it
- Find the pace that matches your time goal, for example 6:00 /km for a 10K in 1 hour.
- Read the equivalent speed: 10.0 km/h matches 6:00 /km, handy for setting a treadmill.
- Check consistency across distances: a 5K at 5:00 /km (25:00) does not automatically extend to a 10K at 5:00 /km, because fatigue slows the pace.
Moving from one distance to another
To estimate a time over another distance from a recent result, use Riegel’s formula: T2 = T1 × (D2 / D1)^1.06. A 25:00 5K gives roughly 52 minutes for a 10K and 1:55 for a half marathon. Our running pace calculator calculates it for any distance.
These predictions assume training suited to the target distance. Running a marathon takes more preparation than the number alone suggests.
What pace for easy runs?
Easy runs are run much slower than race pace: about 1 minute to 1 min 30 per kilometre slower than your 10K pace, at a rhythm where you can talk. That is what lets you do enough of them without getting hurt.
A plan to reach the goal
A time goal is built over weeks: Running program: run your first 5K in 8 weeks to run 5K, then Running program: 10K in 10 weeks to double the distance. Our Running category gathers every plan.
