Running Pace Chart: Pace, Speed, and Finish Times
Use this running pace guide to convert pace to speed and predict finish times for the 5K, 10K, half, and marathon — plus how to find your goal race pace.
May 9, 2026 · 2 min read
A running pace chart helps you connect your per-mile (or per-kilometer) pace to your finish time across race distances. The math is simple: multiply your pace by the distance. For example, 9:00 per mile over a marathon's 26.2 miles is about 3:56. Knowing these relationships lets you set realistic goals and pace your races with confidence.
Common finish times by pace
- 8:00/mile → 5K ~24:50, 10K ~49:42, half ~1:44:48, marathon ~3:29:36.
- 9:00/mile → 5K ~27:57, 10K ~55:54, half ~1:57:53, marathon ~3:55:46.
- 10:00/mile → 5K ~31:04, 10K ~1:02:08, half ~2:10:59, marathon ~4:21:58.
- 11:00/mile → 5K ~34:10, 10K ~1:08:20, half ~2:24:05, marathon ~4:48:09.
Converting pace to speed
To convert pace to speed in miles per hour, divide 60 by your pace in minutes. A 10:00/mile pace equals 6.0 mph; an 8:00/mile pace equals 7.5 mph. Treadmill runners often think in mph, so this conversion is handy for translating outdoor goals to the machine.
Predicting race times across distances
A recent race result can predict your potential at other distances, since the longer the race, the slower the sustainable pace. Race-prediction formulas estimate, for instance, your marathon potential from a recent half. Treat these as targets that assume appropriate training for the new distance, not guarantees.
Adjust for real-world conditions
Charts assume flat courses and good conditions. Hills, heat, humidity, wind, and altitude all slow you down. On tough days, race by effort rather than rigidly chasing a chart pace.
Setting your goal pace
Choose a goal pace your current fitness supports, ideally informed by a recent race or hard workout. Then practice that exact pace in training so it feels familiar on race day. A goal pace you've never rehearsed is far harder to hold under pressure.
Frequently asked questions
How do I calculate my finish time from pace?
Multiply your per-mile pace by the race distance in miles. For example, an 8:00/mile pace over a half marathon (13.1 miles) gives roughly 1:44:48. The same logic works with per-kilometer pace and kilometers.
How do I convert running pace to mph?
Divide 60 by your pace in minutes per mile. A 10:00/mile pace is 6.0 mph; an 8:00/mile pace is 7.5 mph. This is useful for setting treadmill speeds.
Can a 5K time predict my marathon time?
It can give a rough estimate using race-prediction formulas, but only if you train appropriately for the marathon. Endurance, fueling, and long-run preparation affect marathon performance far more than a 5K alone reveals.
Put it into practice
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