Race Pace Chart
Finish times and required paces for every major race distance. Find what pace you need for your target time, or predict your performance at a new distance.
5K Pace Chart
Finish times with required pace per mile and per kilometer
Find My Pace for Other Distances
Enter a recent race result and see predicted times for every distance (Riegel formula)
Popular Race Goals and Required Paces
These are the milestone finish times that runners chase most often. Each one requires a specific average pace that you need to sustain for the entire distance. Knowing your required pace ahead of race day is the difference between hitting your goal and blowing up at mile 20.
Sub-20 5K
6:26/mi (3:59/km)
Sub-25 5K
8:03/mi (5:00/km)
Sub-50 10K
8:03/mi (5:00/km)
Sub-60 10K
9:39/mi (6:00/km)
Sub-1:30 Half
6:52/mi (4:16/km)
Sub-2:00 Half
9:09/mi (5:41/km)
Sub-3:00 Marathon
6:52/mi (4:16/km)
Sub-3:30 Marathon
8:01/mi (4:59/km)
Sub-4:00 Marathon
9:09/mi (5:41/km)
Sub-5:00 Marathon
11:27/mi (7:07/km)
How Pace Changes with Distance
Your per-mile pace naturally slows as race distance increases. A runner who can hold 6:00/mile for a 5K cannot hold that same pace for a marathon. The body depletes glycogen stores, accumulates fatigue, and shifts energy systems. Understanding this relationship helps you set realistic goals.
The Riegel formula models this with an exponent of 1.06. If you double the race distance, your total time more than doubles, and your average pace per mile increases. For example, a runner who finishes a 5K in 20:00 (6:26/mile) would predict a 10K in about 41:30 (6:41/mile) and a marathon in about 3:08 (7:10/mile).
This slowdown is completely normal and expected. Elite runners experience the same proportional pace drop. The key is to train specifically for your target distance so your body can sustain the effort required. A fast 5K runner who never runs long will slow more than predicted in the marathon because they lack the aerobic base and fueling experience.
Pace Progression Example: 20:00 5K Runner
How to Use This Race Pace Chart
This chart is organized by race distance, not by pace. Select your target race using the tabs at the top. Each tab shows a complete breakdown of finish times from elite to beginner level, with the exact pace per mile and pace per kilometer you need to sustain.
If you already have a recent race result and want to predict what you can run at a different distance, use the "Find My Pace" tool. Enter your known time and distance, and the Riegel formula will estimate your equivalent performance at every standard race distance. This is particularly useful when stepping up from 5K to 10K, or from half marathon to full marathon.
For a pace chart organized by pace rather than by race, see our general pace chart. For distance-specific charts with more detail, try the 5K pace chart, 10K pace chart, or marathon pace chart.
Race Toward Territory, Not Just a Finish Line
Your race pace tells you how fast you are. Motera gives you something to run for. Capture territory on the map, compete on leaderboards, and earn XP every time you lace up. Every kilometer counts.
Whether you are training for a 5K or a marathon, Motera turns every run into a game. Track your pace while playing a real world strategy game.
MoteraFrequently Asked Questions
What pace do I need to run a sub-20 minute 5K?
You need to average 6:26 per mile or 3:59 per km to finish a 5K in under 20 minutes. This is considered an intermediate to advanced pace. Most runners achieve this after several months of structured speed work and consistent training.
What pace do I need for a sub-4 hour marathon?
You need to average 9:09 per mile or 5:41 per km. This means running every single mile in under 9:10, which requires strong endurance and pacing discipline. Many runners aim for this as a major milestone.
Why does my pace slow as race distance increases?
Your body cannot sustain the same intensity over longer distances due to glycogen depletion, muscle fatigue, and accumulated metabolic stress. The Riegel formula models this slowdown with an exponent of 1.06, meaning your per-mile pace increases predictably as the distance doubles.
How do I predict my race time for a different distance?
Use the Riegel formula: T2 = T1 multiplied by (D2 / D1) raised to the power of 1.06. Enter your known race result in the "Find My Pace" tool on this page, and it will calculate predicted times for all standard distances automatically.
What is a good 10K time for a recreational runner?
A good 10K time for a recreational runner is between 50 and 60 minutes, which translates to an 8:03 to 9:39 per mile pace. Competitive recreational runners often target sub-50 (8:03/mile), while dedicated runners aim for sub-45 (7:15/mile).
Should I run even splits or negative splits in a race?
Negative splits, where you run the second half faster than the first, are the recommended strategy for most races. Starting conservatively prevents early burnout and lets you finish strong. Most distance running world records have been set with negative or even splits.
How accurate are race time predictions from one distance to another?
Predictions are most accurate between similar distances, like 5K to 10K. The further apart the distances, the less reliable the prediction because marathon performance depends heavily on fueling, heat tolerance, and long run training that shorter races do not test.
What is the Riegel formula?
The Riegel formula was developed by Peter Riegel in 1977 to predict race times across distances. The formula is T2 = T1 multiplied by (D2 / D1) raised to 1.06. It assumes that pace naturally slows as distance increases, and the 1.06 exponent captures this relationship for well-trained runners.
