Pace to finish time
Enter your per-mile pace — get your finish time at four race distances.
Goal time to required pace
Have a finish-time goal? This is the pace you must hold, every mile.
Pace unit converter
Per mile, per kilometer, miles per hour, seconds per 400m — all four, instantly.
The full pace chart
Every row is one per-mile pace, carried out to the four standard race distances at perfectly even pacing. Find your pace on the left, read across to your race:
| Pace /mi | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|
| 6:00 | 18:38 | 37:17 | 1:18:39 | 2:37:19 |
| 6:15 | 19:25 | 38:50 | 1:21:56 | 2:43:52 |
| 6:30 | 20:12 | 40:23 | 1:25:13 | 2:50:25 |
| 6:45 | 20:58 | 41:57 | 1:28:29 | 2:56:59 |
| 7:00 | 21:45 | 43:30 | 1:31:46 | 3:03:32 |
| 7:15 | 22:31 | 45:03 | 1:35:03 | 3:10:05 |
| 7:30 | 23:18 | 46:36 | 1:38:19 | 3:16:38 |
| 7:45 | 24:05 | 48:09 | 1:41:36 | 3:23:12 |
| 8:00 | 24:51 | 49:43 | 1:44:53 | 3:29:45 |
| 8:15 | 25:38 | 51:16 | 1:48:09 | 3:36:18 |
| 8:30 | 26:24 | 52:49 | 1:51:26 | 3:42:52 |
| 8:45 | 27:11 | 54:22 | 1:54:42 | 3:49:25 |
| 9:00 | 27:58 | 55:55 | 1:57:59 | 3:55:58 |
| 9:15 | 28:44 | 57:29 | 2:01:16 | 4:02:31 |
| 9:30 | 29:31 | 59:02 | 2:04:32 | 4:09:05 |
| 9:45 | 30:18 | 1:00:35 | 2:07:49 | 4:15:38 |
| 10:00 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 10:15 | 31:51 | 1:03:41 | 2:14:22 | 4:28:45 |
| 10:30 | 32:37 | 1:05:15 | 2:17:39 | 4:35:18 |
| 10:45 | 33:24 | 1:06:48 | 2:20:56 | 4:41:51 |
| 11:00 | 34:11 | 1:08:21 | 2:24:12 | 4:48:24 |
| 11:15 | 34:57 | 1:09:54 | 2:27:29 | 4:54:58 |
| 11:30 | 35:44 | 1:11:27 | 2:30:45 | 5:01:31 |
| 11:45 | 36:30 | 1:13:01 | 2:34:02 | 5:08:04 |
| 12:00 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 12:15 | 38:04 | 1:16:07 | 2:40:35 | 5:21:11 |
| 12:30 | 38:50 | 1:17:40 | 2:43:52 | 5:27:44 |
| 12:45 | 39:37 | 1:19:13 | 2:47:09 | 5:34:17 |
| 13:00 | 40:23 | 1:20:47 | 2:50:25 | 5:40:51 |
| 13:15 | 41:10 | 1:22:20 | 2:53:42 | 5:47:24 |
| 13:30 | 41:57 | 1:23:53 | 2:56:59 | 5:53:57 |
| 13:45 | 42:43 | 1:25:26 | 3:00:15 | 6:00:31 |
| 14:00 | 43:30 | 1:27:00 | 3:03:32 | 6:07:04 |
How to actually use this chart
Racing: pick your goal time first, then read the chart backwards — a 2:00 half marathon needs 9:09/mi (the goal-time lookup above does this for any target). Training: most easy runs should be 1–2 minutes per mile slower than your 5K pace — find your 5K row, then drop two rows down. Race day: the chart assumes even splits; banking time early almost never works, because the seconds you gain in mile 2 cost you minutes in mile 22.
Output · formula · meaning
| Output | Formula | What it means |
|---|---|---|
| Finish time | pace × distance | 9:00/mi → 3:55:58 marathon at the defaults — the even-split ideal. |
| Required pace | goal time ÷ distance | 4:00:00 marathon → 9:09/mi at the defaults — the pace you must hold. |
| Pace per km | pace/mi ÷ 1.60934 | 9:00/mi → 5:36/km — for metric training plans. |
| Speed (mph) | 3,600 ÷ seconds per mile | 9:00/mi → 6.67 mph — the treadmill number. |
| Seconds per 400m | pace/mi × 400/1609.34 | 9:00/mi → 2:14 per lap — the track-workout number. |
Who uses this
- First-time marathoners: the 4:00:00 → 9:09/mi line is the most-googled pace conversion in running — start here.
- Track workout runners: the 400m column turns any training plan’s interval paces into lap splits.
- Treadmill runners: treadmills speak mph, plans speak min/mi — the converter is the Rosetta stone.
- Coaches & run clubs: the full 33-row chart prints cleanly for pace-group signs — cite it with the block below.
Accuracy & limitations
All times assume perfectly even pacing on a certified course — real races include hills, wind, crowds, and fade. Distances use the standard conversions (5K = 3.10686 mi, marathon = 26.2188 mi); GPS watches typically read 1–2% long. The chart does not model age grading, altitude, or heat — a 9:00/mi effort at 7,000 feet is not a 9:00/mi result. Round to the second; timing mats round too.
Bright Side Kit. "Running Pace Chart: 5K to Marathon.." https://brightoolbox.com/running-pace-chart/ Accessed October 23, 2026.Frequently asked questions
What pace do I need for a 4-hour marathon?
You must average 9:09 per mile (5:41/km) for 26.2 miles — no banking, no fade. Most coaches suggest training to hold 9:00/mi so you have a small cushion for water stops and crowds. Put 4:00:00 in the goal-time lookup above and it does the division for any target.
What is a good 5K pace for a beginner?
A first 5K in the 10:00–12:00/mi range (31–37 minutes) is a solid debut — that is rows 25–29 of the chart. Runners who train consistently for 8–12 weeks usually land near 9:00/mi (27:58). “Good” is personal: beat your last time, and the chart tells you exactly what pace that takes.
How do I convert min/km to min/mile?
Multiply the per-kilometer pace by 1.60934. A 5:36/km pace is 5:36 × 1.60934 ≈ 9:00/mi. Going the other way, divide: 9:00/mi ÷ 1.60934 ≈ 5:36/km. The unit converter above does both directions plus mph and 400m splits.
What treadmill speed is a 9-minute mile?
Set the treadmill to 6.67 mph (3,600 ÷ 540 seconds). In practice most runners use 6.7 mph — close enough that the difference is under a second per mile. Remember the treadmill belt does the pacing for you; outdoor running at the same “pace” costs more effort.
Should I run even splits or negative splits?
Even splits are the fastest strategy for almost everyone — this chart’s times assume them. Elites sometimes negative-split (second half faster), but for the other 99% of runners, going out too fast is the #1 cause of a blowup. Pick your goal pace from the chart and do not beat it before mile 20 of the marathon.
How many seconds per 400m is an 8:00 mile pace?
1:59 per 400m lap (8:00/mi × 400/1609.34 ≈ 119.3 seconds). Track workouts are written in lap splits, so this is the number that matters on interval day: twelve 400s at 1:59 with equal rest is the classic 5K sharpening session.
Why is my GPS watch longer than the race distance?
GPS watches typically measure 1–2% long — they record every tangent you miss, every weave around a water station, every arm swing. A marathon watch reading 26.5 miles is normal, and it makes your “pace” look slower than the chart. Trust the course mile markers on race day, not the watch average.