How do I convert pace per mile to pace per kilometer?
Divide a per-mile pace by 1.609 to get the per-km pace, or multiply a per-km pace by 1.609 to get the per-mile pace. For example, 8:00 per mile works out to 4:58 per km.
Pace charts
Running Pace Charts
Pick a distance for the full chart of finish times and paces, or jump straight to a goal time for its mile splits and training paces.
5K Pace Chart
Every finish time from 15:00 to 45:00.
10K Pace Chart
Every finish time from 30:00 to 1:15:00.
Half Marathon Pace Chart
Every finish time from 1:05 to 3:15.
Marathon Pace Chart
Every finish time from 2:30 to 6:30.
Already Have a Race Time?
Race Time Check shows where a finish time lands against thousands of measured US race results, and turns a goal into a pace band for your phone.
Even Splits and Negative Splits
The pace charts list elapsed times at a steady pace from start to finish, the way a pace band does. Goal-time pages plan a slightly faster second half. Santos-Lozano et al. (2014) analyzed 190,228 New York City Marathon finishes and found that runners at every level slowed as the race progressed. Barry Smyth's 2018 analysis of 1.7 million marathoners found that starting too quickly can result in poorer finish times.
How the Training Paces Are Worked Out
Goal pages derive training paces from Daniels and Gilbert's VDOT formulas. A VDOT is an effective aerobic-fitness value read from a race performance rather than measured in a lab. Amby Burfoot's RRCA pace chart is direct: base training paces on a recent race result. It also notes that predictions work best when the race you start from is close to the goal distance.
Pace Chart Questions
How slow do these pace charts go?
The 5K Pace Chart goes to 14:29 per mile (9:00 per km). The 10K Pace Chart goes to 12:04 per mile (7:30 per km). The Half Marathon Pace Chart and Marathon Pace Chart both go to 14:52 per mile (9:15 per km).
Why does my watch show a faster pace than my race time?
USATF certification measures courses along the shortest possible route with a short-course prevention factor built in, so a runner covering any other line travels farther. At one German marathon event, Pobiruchin et al. (2017) found that GPS sport watches averaged 42.33 km on a course whose official distance is 42.195 km. Extra distance over the same finish time makes the watch show a faster average pace.