Running Pace Chart
The complete running pace chart from 5:00/mi to 15:00/mi in 15-second increments. See your projected finish time for 5K, 10K, half marathon, and marathon at every pace. Toggle between miles and kilometers. Find your row with a single click.
Find My Row
Enter a recent race result and we will highlight your pace row in the chart below
Complete Running Pace Chart
This chart covers every common running pace from 5:00 per mile to 15:00 per mile in 15-second increments. Each row shows your pace per mile, pace per kilometer, speed in mph and kph, and projected finish times for the four most popular race distances. All finish times assume even pacing throughout.
Finish times assume perfectly even pacing. Real-world times vary based on terrain, weather, and race-day conditions.
How to Read a Running Pace Chart
A pace chart has rows and columns. Each row represents a specific running pace, like 8:30 per mile. The columns show what that pace translates to across different race distances and speed units.
To use this chart, start by finding your current pace. If you recently ran a 5K in 27:00, that is roughly a 8:42 per mile pace. Find the closest row (8:45/mi in this chart) and read across. You will see your equivalent 10K time (about 55:12), half marathon time (about 1:54:45), and marathon time (about 3:49:31).
The speed columns (MPH and KPH) are useful if you train on a treadmill. Treadmills display speed rather than pace. So if you want to run at a 9:00/mile pace, you can see that you need to set the treadmill to 6.7 mph.
Keep in mind that these projections assume you can maintain the same effort for every distance, which is not realistic. Your 5K pace will always be faster than your marathon pace. The chart is most useful for checking finish times at a single pace and for quick unit conversions.
Running Pace Zones Explained
Not every run should be at the same pace. Here are the five main training zones, what they feel like, and when to use them. Understanding pace zones will help you read the chart above with more context and plan your training properly.
Easy / Recovery
Effort: 3 to 5 out of 10This is your base-building pace. You should be able to hold a full conversation. About 80% of your weekly mileage should be at easy pace. It builds aerobic capacity and promotes recovery between hard sessions.
Pace guideline: 1:00 to 2:00 per mile slower than 5K pace
Typical range: 9:00 to 13:00 per mile for most recreational runners
Moderate / Steady State
Effort: 5 to 6 out of 10A notch above easy pace. You can speak in full sentences but would not want to give a speech. Marathon race pace falls in this zone for most runners. Useful for building stamina on medium-length runs.
Pace guideline: 0:45 to 1:00 per mile slower than 5K pace
Typical range: 8:00 to 10:30 per mile for most recreational runners
Tempo / Threshold
Effort: 7 out of 10Often called "comfortably hard." You can speak in short phrases only. Tempo runs improve your lactate threshold, the pace at which lactic acid starts to accumulate. A typical tempo session is 20 to 40 minutes at this effort after a warm-up.
Pace guideline: 0:25 to 0:40 per mile slower than 5K pace
Typical range: 7:00 to 9:00 per mile for most recreational runners
VO2max / Interval
Effort: 8 to 9 out of 10Hard, focused effort used for interval training. You can only manage a few words between breaths. These sessions build your maximum aerobic capacity and running economy. Common formats include 400m, 800m, and 1K repeats with recovery jogs.
Pace guideline: At or slightly faster than current 5K race pace
Typical range: 6:00 to 8:00 per mile for most recreational runners
Sprint / Repetition
Effort: 9 to 10 out of 10All-out or near all-out effort for very short distances. Used for strides, hill sprints, and 200m repeats. These improve neuromuscular coordination and running form. Keep total volume low. These are brief and explosive.
Pace guideline: Faster than 5K pace, approaching mile race pace
Typical range: 5:00 to 7:00 per mile for most recreational runners
Pace for Common Race Milestones
These are the paces you need to hit some of the most popular race time goals. Find your target below and then locate that pace row in the master chart to see your equivalent times across all distances.
Why Your Pace Slows Over Longer Distances
You cannot hold your 5K pace for a marathon. This is not a sign of weakness. It is basic physiology. A 5K leans more heavily on anaerobic energy systems that produce energy quickly but cannot sustain output for long. A marathon relies almost entirely on your aerobic system, which produces energy more slowly but can last for hours.
The general rule of thumb is that marathon pace is roughly 45 to 90 seconds per mile slower than 5K pace for trained runners. Half marathon pace sits in between, typically 20 to 40 seconds per mile slower than 5K pace. The longer the race, the more conservative your pace needs to be.
This is why pace charts that show the same pace across all distances are useful for unit conversions but misleading for goal-setting. If you run a 24:00 5K (7:44/mi pace), you should not expect to run a 3:22 marathon at that same pace. A more realistic marathon time would be 3:45 to 4:00, running closer to 8:30 to 9:10 per mile.
For race time predictions that account for distance-specific slowdown factors, try our marathon predictor or race pace calculator.
Put Your Pace to Work Capturing Territory
Now that you know your pace, use it to conquer your city. Motera tracks every split while you capture territory on a real map, explore through Fog of War, and climb the leaderboard. Your pace powers your strategy.
Every run earns XP, territory, and bragging rights. Stop running for numbers. Start running for land on the map.
MoteraFrequently Asked Questions
What is a running pace chart?
A running pace chart is a reference table that shows how long it takes to finish common race distances at various paces. Each row represents a specific pace (like 8:00 per mile), and the columns show the projected finish time for distances such as 5K, 10K, half marathon, and marathon. It helps runners set realistic goals and plan race strategies.
How do I find my pace on this chart?
Use the Find My Row feature at the top of the chart. Enter your recent race distance and finish time, and the chart will automatically highlight the row closest to your pace. You can also scroll through the chart manually and look for the pace that matches your most recent run.
What is the difference between pace and speed?
Pace is measured in minutes per mile or minutes per kilometer. It tells you how long it takes to cover one unit of distance. Speed is measured in miles per hour (mph) or kilometers per hour (kph). It tells you how much distance you cover in one hour. Runners typically use pace because it is easier to plan splits around minutes per mile.
What pace zone should my easy runs be in?
Easy runs should be 60 to 90 seconds per mile slower than your 5K race pace. For most recreational runners, this falls between 9:00 and 12:00 per mile. You should be able to hold a full conversation while running at easy pace. About 80% of your weekly mileage should be at this effort level.
Why does marathon pace per mile differ from 5K pace?
You cannot sustain your 5K pace for a marathon because the energy demands are completely different. A 5K relies heavily on anaerobic energy systems, while a marathon is almost entirely aerobic. Most runners see a slowdown of about 45 to 90 seconds per mile between their 5K pace and their marathon pace. The longer the race, the slower the sustainable pace.
How accurate are pace chart finish time predictions?
Pace chart predictions assume perfectly even pacing from start to finish, which rarely happens in real races. Hills, wind, heat, and fatigue all affect actual performance. The chart gives you a baseline target. For more accurate predictions that account for fatigue factors, use a race predictor tool based on the Riegel or Cameron formula.
Should I run the same pace for every run?
No. Running every run at the same pace is one of the most common mistakes. You should vary your pace based on the type of workout. Easy runs should be slow, tempo runs should be comfortably hard, and interval sessions should be fast. This variation trains different energy systems and reduces injury risk.
What is a good running pace for a beginner?
A good beginner pace is typically between 10:00 and 13:00 per mile (6:13 to 8:05 per km). The most important thing is to run at a pace where you can hold a conversation. Speed improves naturally with consistent training over weeks and months. There is no minimum pace requirement to call yourself a runner.
