Running Pace Chart: Find Your Race-Day Paces for 7 Common Race Distances

If you know your mile time, you can estimate your race pace for various distances. 

Use our handy running pace chart to find your finish times for a 5K, 10K, 10-mile, half-marathon, 15-mile, 20-mile, or full marathon race. 

Running Pace Chart: 5K to Full Marathon

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What Is a Good Running Pace?

With any run time, “good” is completely subjective. What’s fantastic for you may be a far-fetched goal or easy warm-up pace for others, and vice versa. 

That said, there are some average ranges we can look at to help you develop a framework for training and pacing. Keep in mind, pacing varies by age and physical contraindications in addition to fitness level. You’ll notice that the longer the race, the larger the time ranges become. 

For the purposes of this article, we’ll look at “good” race times for the following groups (data sourced from the International Institute for Race Medicine¹ and World Athletics Stats Zone²):

• Beginners, which we’re defining as people with little to no conditioning or, for longer races, have completed one full training cycle
• The average fit, healthy person, which we’re defining as someone who exercises regularly for general health and fitness and/or has completed a specific training cycle for their race
• Competitive runners, who run regularly and have a high level of conditioning
• Elite runners, who consistently log very fast times and may or may not run professionally

What Is a Good Mile Time? 

• Good beginner pace: 10 to 15 minutes
• Average “in-shape” pace: 8 to 10 minutes
• Competitive pace: 6 to 8 minutes
• Elite pace: Less than 6 minutes

What Is a Good 5K Pace? 

• Good beginner pace: 30 to 45 minutes
• Average “in-shape” pace: 25 to 30 minutes
• Competitive pace: 20 to 25 minutes
• Elite pace: Less than 20 minutes

What Is a Good 10K Pace?

• Good beginner pace: 60 to 90 minutes
• Average “in-shape” pace: 45 to 60 minutes
• Competitive pace: 35 to 45 minutes
• Elite pace: Less than 35 minutes

What Is a Good Half-Marathon Time?

• Good beginner pace: 2.5 to 3 hours
• Average “in-shape” pace: 2 to 2.5  hours
• Competitive pace: 1.5 to 2 hours
• Elite pace: Under 1.5 hours

What Is a Good Marathon Pace? 

• Good beginner pace: 5 to 6.5 hours
• Average “in-shape” pace: 3.5 to 5 hours
• Competitive pace: 2.5 to 3.5 hours
• Elite pace: Under 2.5 hours

Running Pace Calculator

Calculate Your Running Pace

Enter your stats in any 2 of the fields below to calculate the third.

Distance *

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Time *

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Miles Kilometers Meters

How Can I Improve My Running Pace?

Becoming a better runner is tough, and it requires a lot of hard work! There are many things you can do to improve your race times. 

Here are some tried-and-true tactics:  

• Check your shoes! Running shoes make a big difference in your training. By choosing the right running shoes for your foot anatomy, needs, and preferences, you can instantly improve your running economy. 
• Establish a training plan. To make continual, measurable progress, you’ll need a structured training plan that includes many types of training runs and cross-training activities. Hiring a running coach can help tremendously with this.
• Use a running pace calculator. You can use a pace calculator or running pace conversion chart (like our converter above) to help define your goal times and set a concrete training pace—and target time for race day—to work toward.
• Run more. I know: This sounds so obvious. But really, to become a better runner, you’ll inevitably need to spend a larger amount of time running in general. 
• Do cross-training. From new runners to elite athletes, cross-training is essential. Add in some strength training to your fitness routine to build up muscular endurance and power. Other types of cardio, such as biking, can also be helpful. 
• Don’t neglect your easy runs. Your body needs to recover from all of the hard work you’re putting in. Allow yourself some recovery runs each week during which you run at an easy pace. 
• Do speed workouts. You have to practice running faster to actually get faster. 
• Add in tempo runs. Tempo training runs are a fantastic way to push your body to run at more challenging paces for longer periods of time than you’re used to.
• Try trail running. Running on uneven, soft terrain on a regular basis can make road races feel much easier.
• Warm up before running. Prime your body for exercise prior to a running workout to maximize performance. 
• Learn your baseline numbers. For more serious runners, knowing metrics like your VO2 max and lactate threshold can help measure progress and performance to a granular degree. At a minimum, knowing your resting heart rate and exercise heart rate zones is important. 

Implement these running tips and we’re sure you can get closer to your goal pace during your next race and cross the finish line feeling accomplished!

References

1. Andersen, Jens Jacob, and International Amateur Athletic Federation (World Athletics). “The State of Running 2019.” International Institute for Race Medicine, 16 July 2019. 
2. Stats Zone. World Athletics.