Whether you’re training for your first 5K or looking to break your marathon PR, using running pace charts can bring you one step further toward achieving your goals.
How come?
To achieve any racing goal, you’ll want to know the exact pace to run at, as a good pacing strategy is a key to success.
In the charts below, you’ll find per mile and per kilometer pace needed to hit some of the most popular goal finish times for 5Ks, 10Ks, half-marathons, and marathons.
The charts provide mile splits and finish times for different running paces and race distances, from the 5K to a full marathon. These charts are available for you per mile and kilometer, from 5:00 per mile to 13:00 per mile.
You don’t have to nail these mile marks each time. Instead, I’d recommend that you start somewhat slower and finish faster—that’s what’s known as the negative split, and it’s been shown to yield optimum racing results.
The Reasons To Use Running Pace Charts
The following pacing charts have two main purposes:
For starters, they will help you easily figure out your pace per mile and/or pace per kilometer from a recent training run or race.
Secondly, the charts will also show you what pace you’ll need to average for a goal finish time.
For example, if you’re aiming to run a sub-3 hour marathon, you can easily see that you’ll have to run 6 minutes 50 seconds per mile or faster. By knowing that pace beforehand, you can plan your training accordingly.
Already have a target finish time? Then check the last column to figure out your target time. Then take a look at the corresponding pace. This should be the average speed you have to run the entire event.
Additional Resource – Here’s your guide to beginner running pace
5K Running Pace Chart
The following 5K pace chart is helpful both during training and on race day.
The chart breaks down each mile—and kilometer—split during the 5K, so you know the splits required to run in order to reach your goal.
Simply choose your running pace and follow the row to determine mile One, Mile Two, and mile Three along the course.
(Learn more about how long is a 5K in miles here)
10K Running Pace Chart
Again, these charts can help you both during training and on race day.
Half Marathon Pace Chart
Additional Resource – Here’s how to create a running program
