Pace Chart
The complete running pace chart. Every pace from 5:00 to 15:00 per mile with conversions to min/km, mph, kph, and finish times for every major race distance.
| min/mi | min/km | mph | kph | Zone |
|---|---|---|---|---|
| 5:00 | 3:06 | 12.00 | 19.31 | VO2max |
| 5:15 | 3:16 | 11.43 | 18.39 | VO2max |
| 5:30 | 3:25 | 10.91 | 17.56 | VO2max |
| 5:45 | 3:34 | 10.43 | 16.79 | VO2max |
| 6:00 | 3:44 | 10.00 | 16.09 | Threshold |
| 6:15 | 3:53 | 9.60 | 15.45 | Threshold |
| 6:30 | 4:02 | 9.23 | 14.86 | Threshold |
| 6:45 | 4:12 | 8.89 | 14.31 | Threshold |
| 7:00 | 4:21 | 8.57 | 13.79 | Tempo |
| 7:15 | 4:30 | 8.28 | 13.32 | Tempo |
| 7:30 | 4:40 | 8.00 | 12.87 | Tempo |
| 7:45 | 4:49 | 7.74 | 12.46 | Tempo |
| 8:00 | 4:58 | 7.50 | 12.07 | Moderate |
| 8:15 | 5:08 | 7.27 | 11.70 | Moderate |
| 8:30 | 5:17 | 7.06 | 11.36 | Moderate |
| 8:45 | 5:26 | 6.86 | 11.04 | Moderate |
| 9:00 | 5:36 | 6.67 | 10.73 | Moderate |
| 9:15 | 5:45 | 6.49 | 10.44 | Moderate |
| 9:30 | 5:54 | 6.32 | 10.16 | Easy |
| 9:45 | 6:04 | 6.15 | 9.90 | Easy |
| 10:00 | 6:13 | 6.00 | 9.66 | Easy |
| 10:15 | 6:22 | 5.85 | 9.42 | Easy |
| 10:30 | 6:31 | 5.71 | 9.20 | Easy |
| 10:45 | 6:41 | 5.58 | 8.98 | Easy |
| 11:00 | 6:50 | 5.45 | 8.78 | Easy |
| 11:15 | 6:59 | 5.33 | 8.58 | Easy |
| 11:30 | 7:09 | 5.22 | 8.40 | Easy |
| 11:45 | 7:18 | 5.11 | 8.22 | Easy |
| 12:00 | 7:27 | 5.00 | 8.05 | Easy |
| 12:15 | 7:37 | 4.90 | 7.88 | Easy |
| 12:30 | 7:46 | 4.80 | 7.72 | Easy |
| 12:45 | 7:55 | 4.71 | 7.57 | Easy |
| 13:00 | 8:05 | 4.62 | 7.43 | Easy |
| 13:15 | 8:14 | 4.53 | 7.29 | Easy |
| 13:30 | 8:23 | 4.44 | 7.15 | Easy |
| 13:45 | 8:33 | 4.36 | 7.02 | Easy |
| 14:00 | 8:42 | 4.29 | 6.90 | Easy |
| 14:15 | 8:51 | 4.21 | 6.78 | Easy |
| 14:30 | 9:01 | 4.14 | 6.66 | Easy |
| 14:45 | 9:10 | 4.07 | 6.55 | Easy |
| 15:00 | 9:19 | 4.00 | 6.44 | Easy |
Pace Zones Explained
Every pace in the chart above is tagged with a training zone. These zones represent different physiological intensities. The pace ranges below are general guidelines for a recreational to intermediate runner. Your personal zones will vary based on your fitness level and race times. Use a training pace calculator for personalized zones.
Easy
9:30+/mi. Conversational. 80% of training.
Moderate
8:00 to 9:30/mi. Steady state. Comfortable but purposeful.
Tempo
7:00 to 8:00/mi. Comfortably hard. Lactate threshold.
Threshold
6:00 to 7:00/mi. Hard. Sustainable for 20 to 30 min.
VO2max
Under 6:00/mi. Near all-out. Interval training.
How to Use a Pace Chart
A pace chart is one of the most useful reference tools for any runner. Whether you are planning a race, setting training targets, or just curious about conversions, this chart has you covered. Here are the most common ways runners use it.
Race planning. If you want to finish a half marathon in under 2 hours, you need a pace of about 9:09 per mile. Find that row on the chart and you can see the equivalent in min/km, mph, and the exact finish times for other distances. This helps you set realistic targets across all your races.
Training targets. Your coach or training plan might say "run your tempo at 7:30 pace." This chart shows that 7:30/mile equals 4:40/km and 8.00 mph. If your treadmill displays speed instead of pace, you know exactly what number to set. If your GPS watch shows kilometers, you know the per-km target.
Unit conversions. Traveling to a race in a country that uses kilometers? Moving from a treadmill (mph) to outdoor running (min/mile)? The chart converts everything in one row. No math required.
Progress tracking. Bookmark this page and check your pace after each race or time trial. As your fitness improves, you will move up the chart. Seeing concrete progress in the numbers is one of the most motivating aspects of running.
Use the search box to jump directly to your pace. Toggle "Show Race Times" to see 5K, 10K, half marathon, and marathon finish times for every pace. Switch between miles and kilometers as your primary unit. For a calculator that computes your exact pace from a distance and time, use our pace calculator.
Common Race Pace Targets
These are the most popular goal times and the pace required to achieve them. Find your target below and use the pace chart above to study that pace in every format. Knowing your required pace in min/mile, min/km, and mph makes race day preparation much smoother.
5K Goals
10K Goals
Half Marathon Goals
Marathon Goals
Tips for Reading and Using Pace Data
Your Easy Pace Should Be Slower Than You Think
The single most common mistake runners make is running their easy days too fast. Look at the chart and find your 5K race pace. Now scroll down about 60 to 90 seconds per mile. That is where your easy runs should be. It will feel genuinely slow. That is the point. Easy runs build your aerobic engine without taxing your body.
Treadmill Users: Convert mph to Pace
Most treadmills display speed in mph, not pace in min/mile. This chart bridges that gap. If your training plan says "run at 9:00 pace," the chart shows that equals 6.67 mph. Set your treadmill to 6.7 and you are right on target. For precise treadmill conversions, try the treadmill pace converter.
Race Times Assume Even Pacing
The race finish times in the chart assume you hold exactly the same pace from start to finish. In reality, most runners slow down in the later stages of a race. For a 5K, the assumption is fairly accurate. For a marathon, expect your actual time to be 2 to 5 minutes slower than the chart predicts unless you are an experienced pacer. For more realistic predictions, use a race time predictor that accounts for fatigue.
Use the Zones to Structure Your Training Week
A balanced training week might include 3 to 4 easy runs (green zone), 1 tempo or threshold run (yellow or orange zone), and 1 long run (green zone, done by time rather than pace). Intervals in the red zone should be limited to once per week at most. About 80% of your weekly mileage should be in the easy zone.
Pace Per Km vs Pace Per Mile
If you are used to miles and switch to a kilometer-based race, the numbers will feel unfamiliar. A 9:00/mile runner is a 5:35/km runner. The per-km numbers are always smaller, which can feel faster psychologically even though you are going the same speed. Use this chart to get comfortable with both units before race day.
Quick Pace Conversion Formulas
min/mile to min/km
Divide your min/mile by 1.60934
Example: 8:00/mile = 4:58/km
min/km to min/mile
Multiply your min/km by 1.60934
Example: 5:00/km = 8:03/mile
min/mile to mph
Divide 60 by your pace in decimal minutes
Example: 8:00/mile = 60 / 8.0 = 7.50 mph
mph to min/mile
Divide 60 by the speed in mph
Example: 7.5 mph = 60 / 7.5 = 8:00/mile
Pace to finish time
Multiply pace (in seconds) by distance (in the same unit)
Example: 8:00/mile x 13.1 miles = 1:44:48 half marathon
Finish time to pace
Divide total time (in seconds) by distance
Example: 3:30:00 marathon / 26.2 = 8:01/mile
About This Pace Chart
This is a comprehensive running pace chart designed to be your go-to reference for every pace-related question. It covers every pace from 5:00 per mile to 15:00 per mile in 15-second increments, giving you 41 rows of data that span from competitive club racing to comfortable walking-and-running territory.
Each row includes four conversions: minutes per mile, minutes per kilometer, miles per hour, and kilometers per hour. This means no matter what unit your watch, treadmill, or training plan uses, you can find the answer here. The pace zone labels (Easy, Moderate, Tempo, Threshold, VO2max) add context so you instantly know what kind of effort each pace represents.
Toggle the race time columns to see predicted finish times for 5K, 10K, half marathon, and marathon at each pace. The search feature highlights your specific pace so you can find your row without scrolling through the entire table. And if you toggle to kilometers as the primary unit, the chart reorders the columns to put min/km first.
For more specialized pace charts, check our 5K pace chart (with per-kilometer splits), marathon pace chart (with per-5K splits), or interactive pace chart (with a "Find My Row" feature). To calculate your exact pace from a recent run, use the running pace calculator.
Put Your Pace to Work Capturing Territory
Knowing your pace is the first step. Using it to dominate a real-world map is the next level. Motera tracks your pace on every run while you capture territory by running loops, explore through Fog of War, and compete on city-wide leaderboards. Every run is both a workout and a strategic move.
MoteraFrequently Asked Questions
What is a pace chart?
A pace chart is a reference table that shows running paces alongside their equivalent speeds and race finish times. It lets you quickly look up how fast you are moving in different units (minutes per mile, minutes per kilometer, miles per hour, kilometers per hour) and see how long it would take to finish common race distances at that pace.
How do I use a pace chart?
Find the row that matches your pace. If you know your minutes per mile, scan the first column. If you know your speed in mph, scan the speed column. That row shows all the equivalent values. If you want to know your marathon finish time at a given pace, look across to the marathon column. You can also use the search box on this page to highlight your pace instantly.
What is a good running pace?
A good pace depends entirely on your fitness level, age, and goals. For recreational runners, 9:00 to 12:00 per mile (5:35 to 7:27 per km) is a solid range. Competitive club runners often train at 7:00 to 8:30 per mile. Elite runners race at 4:30 to 6:00 per mile. The most important thing is that your pace matches your training goals for that specific workout.
How do I convert minutes per mile to minutes per km?
Divide your pace in minutes per mile by 1.60934. For example, 8:00 per mile divided by 1.60934 equals about 4:58 per kilometer. To convert the other direction, multiply your minutes per km by 1.60934. The pace chart on this page does this conversion for every pace so you never have to calculate it manually.
What pace zones should I train in?
Most coaches recommend five zones: Easy (conversational pace, about 60 to 90 seconds slower than 5K pace), Moderate (steady effort, about 45 to 60 seconds slower than 5K pace), Tempo (comfortably hard, about 25 to 30 seconds slower than 5K pace), Threshold (hard but sustainable for 20 to 30 minutes), and VO2max intervals (near all-out effort for 2 to 5 minutes). About 80% of your training should be in the Easy zone.
Why do runners use pace instead of speed?
Pace (minutes per mile or km) is more intuitive for planning runs and races. When a runner says they need to run 8:00 per mile to finish a marathon in 3:30, they can immediately plan their splits. Speed (mph) is harder to translate into per-mile targets. Pace also makes it easy to track consistency during a run by checking each mile split.
How accurate are race finish times on a pace chart?
Pace chart finish times assume you maintain the exact same pace for the entire race distance. In reality, most runners slow slightly in the second half due to fatigue, especially in marathons. The times are best used as targets or benchmarks. For more accurate race predictions that account for fatigue, use a race time predictor based on a recent race result.
