By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

If you’re looking for a running pace chart for any level, we’ve got you covered. Whether you’re training for a 5K, 10K, half marathon, or marathon, you can find your pace on our charts. This running pace chart includes all the standard race distances — from 1 mile to the marathon, 26.2 miles. On the pace chart, the fastest pace is a 5:00-minute-mile pace, and the slowest is a 14:45-minute-mile pace. Everyone from new runners to elite athletes can use this running pace calculator chart for training and racing.

What Is a Running Pace Chart?

A running pace chart helps you calculate your pace at different segments of a race or long run. For instance, if your goal is to run a marathon in under 4 hours, a pace chart will show you what mile pace you need to run and what time to aim for at each 5K mark in the race.

The Runstreet running pace chart is excellent for speed workouts and race training. For speed workouts, for instance, if you are doing a tempo run at your goal 10K race pace, you can look at the chart, find your 10K time, and then see your mile splits for each mile of your tempo run. Conversely, if you know your goal mile pace but not your goal race pace, you can also look up your race distance and see your final time based on your mile pace.

A 9-minute-mile goal pace, for example, would give you 27:58 for your 5K time, 45:00 minutes for your 5-mile time, a 55:56 10K time, a 1:57:59 half marathon, or a 3:55:58 marathon time. Remember that pace charts assume you maintain a steady pace throughout your race.

How To Use a Running Pace Chart

To use the chart, you can look up your goal race time and then see what time you need to get at the different distances of your race to stay on pace. For instance, if your goal marathon time is to run in less than four hours, you must run a little under a 9:15-mile pace.

You can also calculate your goal race time by looking at the first time on the chart for the mile. If you know you want to run a 5K at an 8:00-minute mile pace, for instance, then your goal race time will be 24:51, according to the running pace chart.

Speed Workout Pacing

The running pace chart is also helpful for race training. Speed workouts may call for training at your mile pace, 5K pace, or 10K pace, for instance.

You can calculate your goal pace for speed workouts, such as tempo runs, by finding your 10K race pace on the chart. If you’re training for shorter races, you may need to know your mile pace, 2-mile pace, or 5K pace, which you can also see on the chart.

Running Pace Guidelines

When using the running pace charts, keep in mind that the times listed are based on maintaining a steady pace. You may fluctuate your speed in races and training depending on hills, other runners, weather, and more. But pace charts give you a goal to aim for, so you have an average mile time to set goals and keep you on track during your race.

Pace charts are especially helpful in calculating what times you need to be hitting in your speed workouts to reach the finish line in your goal time.

Sample Speed Workout with Pace Goals

Here is a sample speed workout that uses the pace chart:

Warm up: 10 minutes of relaxed pace running. Do dynamic stretches.
Interval: Run 400 meters at your 1-mile race pace.
Recovery: Jog 400 meters.
Interval: Run 800 meters at your goal 5K pace.
Recovery: Jog 800 meters.
Interval: Run 800 meters at your goal 5K pace.
Recovery: Jog 800 meters.
Interval: Run 400 meters at your goal mile pace.
Recovery: Jog 400 meters.
Cool down: 10 minutes of relaxed pace running. Stretch.

This interval speed workout is ideal for beginners and anyone training for a 5K race. The pace chart can help you calculate your goal interval times based on your race pace for the mile and 5K events.

Tempo Run Sample Workout

Another way to run faster in your next race is to do tempo runs. A tempo or threshold run is a steady-state effort at a challenging pace that you can maintain for up to an hour. Tempo runs can help you get faster at races ranging from the 5K to the marathon distance.

Your tempo run pace should be at or close to your 10K race pace, at about 70 to 80 percent effort level. If you’re training by heart rate zones, your tempo run pace should fall between 70 to 80 percent of your maximum heart rate. Tempo runs will be in Zone 3, slightly harder than Zone 2 for heart rate training.

Here is a sample tempo run workout to get started:

Warm-up by jogging for 10 minutes at a relaxed pace. Do dynamic stretches.
Run for 20 minutes at tempo pace (10K race pace or 70 to 80 percent effort level).
Cool down with an easy, relaxed pace run for 10 minutes. Stretch.

If you are an intermediate or advanced runner or are training for longer races such as the half marathon or marathon, you can gradually increase your tempo run time to go up to an hour.

For more speed workouts for all race distances, check out our 10 Best Speed Workouts for Runners.

Sample Treadmill Speed Workout

If you run on a treadmill, this speed workout will help you get faster while giving you a manageable tempo interval workout. When you do your workout, set the treadmill on a slight incline of 1 to 2 percent to simulate outdoor running.

Here is a sample treadmill tempo interval workout:

Warm-up: Jog for 5 minutes.
Run for 3 minutes at your relaxed, base run pace.
Run for 10 minutes at your tempo pace.
Run for 3 minutes at your relaxed, base run pace.
Run for 10 minutes at tempo pace.
Jog for 3 minutes for recovery.
Cool down: 5 minutes jogging. Stretch.

Race Pacing Tips

Knowing your goal pace and target times for the mile markers is so helpful when running a race. Using a pace chart can help you achieve your target finish time. By finding your goal time on the running pace chart, you can also look up your goal times for the different points during the race. If you are running a half marathon, for instance, it will be helpful to know your time when you pass the 5 km and 10 kilometer marks.

A quick way to remember your critical goal times for running the race is to write them down someplace visible. Many runners write their goal pace times on their hands or arms. You can also put the numbers on a little card to refer to during the race or on your phone in an easy-to-access spot.

For most races, the crucial time marks are the midway point and the end of the race. So even if you can only remember two times, choose these two to gauge your average pace and see how you’re doing at the midpoint and end of the race.

The pace chart can help you step up your running pace and see when you are going too slow in a race, but it can also help you slow down. Many runners get caught up in the excitement and nervousness of racing and start out too fast, then crash and burn later in the race. Whether you’re training for a 5K race or a marathon, remember that a steady pace is vital to accomplishing your goal time, so don’t go out too fast at the beginning of the race.

FAQs

Here are some frequently asked questions from runners about pacing.

What is a reasonable running pace?

A good run pace for you depends on your fitness level and training goals. Most people run an average pace of 9- to 11-minute miles but this can vary widely depending on your age, gender, and fitness level. In general, it's best to focus on your own pace and try to get faster from your beginning pace. Once you have an endurance base and have been running regularly for at least six weeks, you can add speed training to your program to get faster.

What mph is a 7 minute mile?

If you're running on a treadmill, you can hit 7-minute-mile pace by adjusting the miles per hour (mph) setting to 8.6.

What pace is 7 mph?

If you run at 7 mph pace on the treadmill, your pace will be equal to 8:34-minute miles.

How do I know my ideal running pace?

Your ideal running pace depends on your health and fitness level. If you're a new runner, your goal may be to finish the race at your natural pace. For more experienced runners, you may set race time goals such as running a faster 5K or half marathon.

Ultimately, the best pace strategy depends on how often and how intense you're training and your goal race. If you're not sure what to set for your pace goal, talk to a running coach for help.

I hope these running pace charts help you in your training and your next race. If you need a customized running training plan to crush your next race, head to the Runstreet Training Center. Happy running to you!👟👊

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Running Pace Chart for All Levels