Below you will find the running pace chart. You can choose the mile pace on the left and the time for each distance. For example, in order to run a sub 4 hour marathon you will need a 9:00 min per mile race pace. You can find a downloadable image below or a text chart below that.
The use these charts, select your race from the top row. We’ve included common distances including 5k, 10k, 13.1 mile (half marathon), and 26.2 (full marathon). Then either select your goal time from the list and see your mileage pace needed, or find your mile pace and see the estimated time.
Generally, the best way to hit your time goal, whether its to qualify for Boston or just hit your PR, is to try and hit the average page throughout your race. There are many ways to train to this, which we won’t get into here, but the most important thing is to understand what your average pace should be for your race day – good luck!
Running Pace Image Chart for Common Distances
Running Pace Text Chart for Common Distances
| Mile Pace | 2 Mi | 3 Mi | 5K | 5 Mi | 10K | 15K | 10 Mi | 20K | 13.1 Mi | 26.2 Mi |
|---|---|---|---|---|---|---|---|---|---|---|
| 4:30 | 9:00 | 13:30 | 13:59 | 22:30 | 27:58 | 41:57 | 45:00 | 55:55 | 58:30 | 1:57:54 |
| 4:40 | 9:20 | 14:00 | 14:30 | 23:20 | 29:00 | 43:30 | 46:40 | 58:00 | 1:01:08 | 2:03:22 |
| 4:50 | 9:40 | 14:30 | 15:01 | 24:10 | 30:02 | 45:03 | 48:20 | 1:00:04 | 1:03:19 | 2:07:44 |
| 5:00 | 10:00 | 15:00 | 15:32 | 25:00 | 31:04 | 46:36 | 50:00 | 1:02:08 | 1:05:30 | 2:11:06 |
| 5:10 | 10:20 | 15:30 | 16:03 | 25:50 | 32:06 | 48:09 | 51:40 | 1:04:12 | 1:07:41 | 2:15:28 |
| 5:20 | 10:40 | 16:00 | 16:34 | 26:40 | 33:08 | 49:42 | 53:20 | 1:06:17 | 1:09:52 | 2:19:50 |
| 5:30 | 11:00 | 16:30 | 17:05 | 27:30 | 34:10 | 51:15 | 55:00 | 1:08:21 | 1:12:03 | 2:24:12 |
| 5:40 | 11:20 | 17:00 | 17:36 | 28:20 | 35:12 | 52:48 | 56:40 | 1:10:25 | 1:14:14 | 2:28:34 |
| 5:50 | 11:40 | 17:30 | 18:07 | 29:10 | 36:14 | 54:21 | 58:20 | 1:12:30 | 1:16:25 | 2:32:56 |
| 6:00 | 12:00 | 18:00 | 18:39 | 30:00 | 37:17 | 55:56 | 1:00:00 | 1:14:34 | 1:18:36 | 2:37:18 |
| 6:10 | 12:20 | 18:30 | 19:10 | 30:50 | 38:19 | 57:29 | 1:01:40 | 1:16:38 | 1:20:47 | 2:41:40 |
| 6:20 | 12:40 | 19:00 | 19:41 | 31:40 | 39:22 | 59:03 | 1:03:20 | 1:18:42 | 1:22:58 | 2:46:02 |
| 6:30 | 13:00 | 19:30 | 20:12 | 32:30 | 40:24 | 1:00:36 | 1:05:00 | 1:20:47 | 1:25:09 | 2:50:24 |
| 6:40 | 13:20 | 20:00 | 20:43 | 33:20 | 41:26 | 1:02:09 | 1:06:40 | 1:22:51 | 1:27:20 | 2:54:46 |
| 6:50 | 13:40 | 20:30 | 21:14 | 34:10 | 42:28 | 1:03:42 | 1:08:20 | 1:24:55 | 1:29:31 | 2:59:08 |
| 7:00 | 14:00 | 21:00 | 21:45 | 35:00 | 43:30 | 1:05:15 | 1:10:00 | 1:27:00 | 1:31:42 | 3:03:30 |
| 7:10 | 14:20 | 21:30 | 22:16 | 35:50 | 44:32 | 1:06:48 | 1:11:40 | 1:29:04 | 1:33:53 | 3:07:52 |
| 7:20 | 14:40 | 22:00 | 22:47 | 36:40 | 45:34 | 1:08:21 | 1:13:20 | 1:31:08 | 1:36:04 | 3:12:14 |
| 7:30 | 15:00 | 22:30 | 23:18 | 37:30 | 46:36 | 1:09:54 | 1:15:00 | 1:33:12 | 1:38:15 | 3:16:36 |
| 7:40 | 15:20 | 23:00 | 23:49 | 38:20 | 47:38 | 1:11:27 | 1:16:40 | 1:35:17 | 1:40:26 | 3:21:58 |
| 7:50 | 15:40 | 23:30 | 24:20 | 39:10 | 48:40 | 1:13:00 | 1:18:20 | 1:37:21 | 1:42:37 | 3:25:20 |
| 8:00 | 16:00 | 24:00 | 24:51 | 40:00 | 49:42 | 1:14:33 | 1:20:00 | 1:39:25 | 1:44:48 | 3:29:42 |
| 8:10 | 16:20 | 24:30 | 25:22 | 40:50 | 50:44 | 1:16:06 | 1:21:40 | 1:41:30 | 1:46:59 | 3:34:04 |
| 8:20 | 16:40 | 25:00 | 25:53 | 41:40 | 51:46 | 1:17:39 | 1:23:20 | 1:43:34 | 1:49:10 | 3:38:26 |
| 8:30 | 17:00 | 25:30 | 26:24 | 42:30 | 52:48 | 1:19:12 | 1:25:00 | 1:45:38 | 1:51:21 | 3:42:48 |
| 8:40 | 17:20 | 26:00 | 26:56 | 43:20 | 53:50 | 1:20:45 | 1:26:40 | 1:47:42 | 1:53:32 | 3:47:00 |
| 8:50 | 17:40 | 26:30 | 27:27 | 44:10 | 54:52 | 1:22:18 | 1:28:20 | 1:49:47 | 1:55:43 | 3:51:22 |
| 9:00 | 18:00 | 27:00 | 27:58 | 45:00 | 55:54 | 1:23:51 | 1:30:00 | 1:51:51 | 1:57:54 | 3:56:44 |
| 9:10 | 18:20 | 27:30 | 28:29 | 45:50 | 56:56 | 1:25:54 | 1:31:40 | 1:53:55 | 2:00:05 | 4:00:22 |
| 9:20 | 18:40 | 28:00 | 29:00 | 46:40 | 57:58 | 1:26:57 | 1:33:20 | 1:56:00 | 2:02:16 | 4:04:44 |
| 9:30 | 19:00 | 28:30 | 29:31 | 47:30 | 59:00 | 1:28:30 | 1:35:00 | 1:58:04 | 2:04:27 | 4:09:06 |
| 9:40 | 19:20 | 29:00 | 30:02 | 48:20 | 1:00:02 | 1:30:03 | 1:36:40 | 2:00:08 | 2:06:38 | 4:13:28 |
| 9:50 | 19:40 | 29:30 | 30:33 | 49:10 | 1:01:04 | 1:31:36 | 1:38:20 | 2:02:12 | 2:08:49 | 4:17:50 |
| 10:00 | 20:00 | 30:00 | 31:04 | 50:00 | 1:02:06 | 1:31:39 | 1:40:00 | 2:04:17 | 2:11:00 | 4:17:50 |
Frequent Distances and Paces
In order to run a sub 4 hour marathon your mile pace should be around 9:05 minutes per mile.
In order to run a sub 3:30 hour marathon your mile pace should be around 8:00 minutes per mile.
In order to run a sub 3:30 hour marathon your mile pace should be around 6:50 minutes per mile.
In order to run a sub 2 hour half marathon your mile pace should be around 9:05 minutes per mile.
In order to run a sub hour 10k your mile pace should be around 9:30 minutes per mile.