Pace Chart

Use the table below to look up the time you should be running at given the time you complete a certain distance in (e.g 5K, aiming for 20ms, therefore the 400m target pace should be 1m36).

Pace		Speed		Target pace
Min/K	Min/mile	KPH	MPH	400m	3k	5k	10k	21.1k	42.2k
00:02:30	00:04:01	24	14.9	00:01:00	00:07:30	00:12:30	00:25:00	00:52:45	01:45:30
00:02:31	00:04:04	23.8	14.8	00:01:01	00:07:34	00:12:37	00:25:15	00:53:17	01:46:33
00:02:33	00:04:06	23.5	14.6	00:01:01	00:07:39	00:12:45	00:25:30	00:53:49	01:47:37
00:02:35	00:04:09	23.3	14.5	00:01:02	00:07:44	00:12:53	00:25:45	00:54:21	01:48:42
00:02:36	00:04:11	23.1	14.4	00:01:02	00:07:48	00:13:00	00:26:01	00:54:54	01:49:47
00:02:38	00:04:14	22.8	14.2	00:01:03	00:07:53	00:13:08	00:26:17	00:55:26	01:50:53
00:02:39	00:04:16	22.6	14.1	00:01:04	00:07:58	00:13:16	00:26:32	00:56:00	01:51:59
00:02:41	00:04:19	22.4	13.9	00:01:04	00:08:02	00:13:24	00:26:48	00:56:33	01:53:07
00:02:42	00:04:21	22.2	13.8	00:01:05	00:08:07	00:13:32	00:27:04	00:57:07	01:54:14
00:02:44	00:04:24	21.9	13.7	00:01:06	00:08:12	00:13:40	00:27:21	00:57:42	01:55:23
00:02:46	00:04:27	21.7	13.5	00:01:06	00:08:17	00:13:48	00:27:37	00:58:16	01:56:32
00:02:47	00:04:29	21.5	13.4	00:01:07	00:08:22	00:13:57	00:27:54	00:58:51	01:57:42
00:02:49	00:04:32	21.3	13.3	00:01:08	00:08:27	00:14:05	00:28:10	00:59:26	01:58:53
00:02:51	00:04:35	21.1	13.1	00:01:08	00:08:32	00:14:14	00:28:27	01:00:02	02:00:04
00:02:52	00:04:37	20.9	13	00:01:09	00:08:37	00:14:22	00:28:44	01:00:38	02:01:16
00:02:54	00:04:40	20.7	12.9	00:01:10	00:08:42	00:14:31	00:29:01	01:01:14	02:02:29
00:02:56	00:04:43	20.5	12.7	00:01:10	00:08:48	00:14:39	00:29:19	01:01:51	02:03:42
00:02:58	00:04:46	20.3	12.6	00:01:11	00:08:53	00:14:48	00:29:36	01:02:28	02:04:57
00:02:59	00:04:49	20.1	12.5	00:01:12	00:08:58	00:14:57	00:29:54	01:03:06	02:06:12
00:03:00	00:04:50	20	12.5	00:01:12	00:09:00	00:15:00	00:30:00	01:03:18	02:06:36
00:03:01	00:04:52	19.9	12.4	00:01:12	00:09:04	00:15:06	00:30:12	01:03:44	02:07:27
00:03:03	00:04:55	19.7	12.2	00:01:13	00:09:09	00:15:15	00:30:30	01:04:22	02:08:44
00:03:05	00:04:58	19.5	12.1	00:01:14	00:09:15	00:15:24	00:30:49	01:05:01	02:10:01
00:03:07	00:05:00	19.3	12	00:01:15	00:09:20	00:15:34	00:31:07	01:05:40	02:11:19
00:03:09	00:05:03	19.1	11.9	00:01:15	00:09:26	00:15:43	00:31:26	01:06:19	02:12:38
00:03:10	00:05:07	18.9	11.8	00:01:16	00:09:31	00:15:52	00:31:45	01:06:59	02:13:57
00:03:12	00:05:10	18.7	11.6	00:01:17	00:09:37	00:16:02	00:32:04	01:07:39	02:15:18
00:03:14	00:05:13	18.5	11.5	00:01:18	00:09:43	00:16:11	00:32:23	01:08:19	02:16:39
00:03:16	00:05:16	18.3	11.4	00:01:18	00:09:49	00:16:21	00:32:42	01:09:00	02:18:01
00:03:18	00:05:19	18.2	11.3	00:01:19	00:09:55	00:16:31	00:33:02	01:09:42	02:19:24
00:03:20	00:05:22	18	11.2	00:01:20	00:10:01	00:16:41	00:33:22	01:10:24	02:20:47
00:03:22	00:05:25	17.8	11.1	00:01:21	00:10:07	00:16:51	00:33:42	01:11:06	02:22:12
00:03:24	00:05:29	17.6	11	00:01:22	00:10:13	00:17:01	00:34:02	01:11:49	02:23:37
00:03:26	00:05:32	17.5	10.9	00:01:22	00:10:19	00:17:11	00:34:22	01:12:32	02:25:03
00:03:28	00:05:35	17.3	10.8	00:01:23	00:10:25	00:17:22	00:34:43	01:13:15	02:26:30
00:03:30	00:05:39	17.1	10.6	00:01:24	00:10:31	00:17:32	00:35:04	01:13:59	02:27:58
00:03:32	00:05:42	16.9	10.5	00:01:25	00:10:37	00:17:42	00:35:25	01:14:44	02:29:27
00:03:35	00:05:45	16.8	10.4	00:01:26	00:10:44	00:17:53	00:35:46	01:15:28	02:30:57
00:03:37	00:05:49	16.6	10.3	00:01:27	00:10:50	00:18:04	00:36:08	01:16:14	02:32:27
00:03:39	00:05:52	16.4	10.2	00:01:28	00:10:57	00:18:15	00:36:29	01:16:59	02:33:59
00:03:41	00:05:56	16.3	10.1	00:01:28	00:11:03	00:18:26	00:36:51	01:17:46	02:35:31
00:03:43	00:05:59	16.1	10	00:01:29	00:11:10	00:18:37	00:37:13	01:18:32	02:37:05
00:03:46	00:06:03	16	9.9	00:01:30	00:11:17	00:18:48	00:37:36	01:19:19	02:38:39
00:03:48	00:06:07	15.8	9.8	00:01:31	00:11:23	00:18:59	00:37:58	01:20:07	02:40:14
00:03:50	00:06:10	15.6	9.7	00:01:32	00:11:30	00:19:10	00:38:21	01:20:55	02:41:50
00:03:52	00:06:14	15.5	9.6	00:01:33	00:11:37	00:19:22	00:38:44	01:21:44	02:43:27
00:03:55	00:06:18	15.3	9.5	00:01:34	00:11:44	00:19:34	00:39:07	01:22:33	02:45:05
00:03:57	00:06:22	15.2	9.5	00:01:35	00:11:51	00:19:45	00:39:31	01:23:22	02:46:44
00:03:59	00:06:25	15	9.4	00:01:36	00:11:58	00:19:57	00:39:54	01:24:12	02:48:24
00:04:00	00:06:25	15	9.4	00:01:36	00:12:00	00:20:00	00:40:00	01:24:24	02:48:48
00:04:02	00:06:29	14.9	9.3	00:01:37	00:12:06	00:20:09	00:40:18	01:25:03	02:50:05
00:04:04	00:06:33	14.7	9.2	00:01:38	00:12:13	00:20:21	00:40:43	01:25:54	02:51:47
00:04:07	00:06:37	14.6	9.1	00:01:39	00:12:20	00:20:33	00:41:07	01:26:45	02:53:31
00:04:09	00:06:41	14.4	9	00:01:40	00:12:27	00:20:46	00:41:32	01:27:37	02:55:15
00:04:12	00:06:45	14.3	8.9	00:01:41	00:12:35	00:20:58	00:41:57	01:28:30	02:57:00
00:04:14	00:06:49	14.2	8.8	00:01:42	00:12:43	00:21:11	00:42:22	01:29:23	02:58:46
00:04:17	00:06:53	14	8.7	00:01:43	00:12:50	00:21:24	00:42:47	01:30:17	03:00:33
00:04:19	00:06:57	13.9	8.6	00:01:44	00:12:58	00:21:36	00:43:13	01:31:11	03:02:22
00:04:22	00:07:01	13.7	8.6	00:01:45	00:13:06	00:21:49	00:43:39	01:32:05	03:04:11
00:04:24	00:07:06	13.6	8.5	00:01:46	00:13:13	00:22:02	00:44:05	01:33:01	03:06:01
00:04:27	00:07:10	13.5	8.4	00:01:47	00:13:21	00:22:16	00:44:31	01:33:57	03:07:53
00:04:30	00:07:14	13.3	8.3	00:01:48	00:13:29	00:22:29	00:44:58	01:34:53	03:09:46
00:04:33	00:07:19	13.2	8.2	00:01:49	00:13:38	00:22:43	00:45:25	01:35:50	03:11:40
00:04:35	00:07:23	13.1	8.1	00:01:50	00:13:46	00:22:56	00:45:52	01:36:47	03:13:35
00:04:38	00:07:27	13	8.1	00:01:51	00:13:54	00:23:10	00:46:20	01:37:45	03:15:31
00:04:41	00:07:32	12.8	8	00:01:52	00:14:02	00:23:24	00:46:48	01:38:44	03:17:28
00:04:44	00:07:36	12.7	7.9	00:01:53	00:14:11	00:23:38	00:47:16	01:39:43	03:19:27
00:04:46	00:07:41	12.6	7.8	00:01:55	00:14:19	00:23:52	00:47:44	01:40:43	03:21:26
00:04:49	00:07:46	12.4	7.7	00:01:56	00:14:28	00:24:06	00:48:13	01:41:44	03:23:27
00:04:52	00:07:50	12.3	7.7	00:01:57	00:14:36	00:24:21	00:48:42	01:42:45	03:25:29
00:04:55	00:07:55	12.2	7.6	00:01:58	00:14:45	00:24:35	00:49:11	01:43:46	03:27:33
00:04:58	00:08:00	12.1	7.5	00:01:59	00:14:54	00:24:50	00:49:40	01:44:49	03:29:37
00:05:00	00:08:03	12	7.5	00:02:00	00:15:00	00:25:00	00:50:00	01:45:30	03:31:00
00:05:01	00:08:04	12	7.4	00:02:00	00:15:03	00:25:05	00:50:10	01:45:51	03:31:43
00:05:04	00:08:09	11.8	7.4	00:02:02	00:15:12	00:25:20	00:50:40	01:46:55	03:33:50
00:05:07	00:08:14	11.7	7.3	00:02:03	00:15:21	00:25:35	00:51:11	01:47:59	03:35:58
00:05:10	00:08:19	11.6	7.2	00:02:04	00:15:30	00:25:51	00:51:41	01:49:04	03:38:08
00:05:13	00:08:24	11.5	7.2	00:02:05	00:15:40	00:26:06	00:52:12	01:50:09	03:40:19
00:05:16	00:08:29	11.4	7.1	00:02:07	00:15:49	00:26:22	00:52:44	01:51:15	03:42:31
00:05:20	00:08:34	11.3	7	00:02:08	00:15:59	00:26:38	00:53:15	01:52:22	03:44:44
00:05:23	00:08:39	11.2	6.9	00:02:09	00:16:08	00:26:54	00:53:47	01:53:30	03:46:59
00:05:26	00:08:45	11	6.9	00:02:10	00:16:18	00:27:10	00:54:20	01:54:38	03:49:15
00:05:29	00:08:50	10.9	6.8	00:02:12	00:16:28	00:27:26	00:54:52	01:55:46	03:51:33
00:05:33	00:08:55	10.8	6.7	00:02:13	00:16:38	00:27:43	00:55:25	01:56:56	03:53:52
00:05:36	00:09:00	10.7	6.7	00:02:14	00:16:47	00:27:59	00:55:58	01:58:06	03:56:12
00:05:39	00:09:06	10.6	6.6	00:02:16	00:16:58	00:28:16	00:56:32	01:59:17	03:58:34
00:05:43	00:09:11	10.5	6.5	00:02:17	00:17:08	00:28:33	00:57:06	02:00:28	04:00:57
00:05:46	00:09:17	10.4	6.5	00:02:18	00:17:18	00:28:50	00:57:40	02:01:41	04:03:22
00:05:49	00:09:22	10.3	6.4	00:02:20	00:17:28	00:29:07	00:58:15	02:02:54	04:05:48
00:05:53	00:09:28	10.2	6.3	00:02:21	00:17:39	00:29:25	00:58:50	02:04:08	04:08:15
00:05:56	00:09:34	10.1	6.3	00:02:23	00:17:49	00:29:42	00:59:25	02:05:22	04:10:44
00:06:00	00:09:39	10	6.2	00:02:24	00:18:00	00:30:00	01:00:00	02:06:37	04:13:14
00:06:04	00:09:45	9.9	6.2	00:02:25	00:18:11	00:30:18	01:00:37	02:07:53	04:15:46
00:06:07	00:09:51	9.8	6.1	00:02:27	00:18:22	00:30:36	01:01:13	02:09:10	04:18:20
00:06:11	00:09:57	9.7	6	00:02:28	00:18:33	00:30:55	01:01:50	02:10:27	04:20:55
00:06:15	00:10:03	9.6	6	00:02:30	00:18:44	00:31:13	01:02:27	02:11:46	04:23:31
00:06:18	00:10:09	9.5	5.9	00:02:31	00:18:55	00:31:32	01:03:04	02:13:05	04:26:10
00:06:22	00:10:15	9.4	5.9	00:02:33	00:19:07	00:31:51	01:03:42	02:14:25	04:28:49
00:06:26	00:10:21	9.3	5.8	00:02:34	00:19:18	00:32:10	01:04:20	02:15:45	04:31:30
00:06:30	00:10:27	9.2	5.7	00:02:36	00:19:30	00:32:29	01:04:59	02:17:07	04:34:13
00:06:34	00:10:34	9.1	5.7	00:02:38	00:19:41	00:32:49	01:05:38	02:18:29	04:36:58
00:06:38	00:10:40	9.1	5.6	00:02:39	00:19:53	00:33:09	01:06:17	02:19:52	04:39:44
00:06:42	00:10:46	9	5.6	00:02:41	00:20:05	00:33:29	01:06:57	02:21:16	04:42:32
00:06:46	00:10:53	8.9	5.5	00:02:42	00:20:17	00:33:49	01:07:37	02:22:41	04:45:21
00:06:50	00:10:59	8.8	5.5	00:02:44	00:20:29	00:34:09	01:08:18	02:24:06	04:48:13
00:06:54	00:11:06	8.7	5.4	00:02:46	00:20:42	00:34:29	01:08:59	02:25:33	04:51:06
00:06:58	00:11:13	8.6	5.4	00:02:47	00:20:54	00:34:50	01:09:40	02:27:00	04:54:00
00:07:00	00:11:16	8.6	5.3	00:02:48	00:21:00	00:35:00	01:10:00	02:27:42	04:55:24
00:07:02	00:11:19	8.5	5.3	00:02:49	00:21:07	00:35:11	01:10:22	02:28:28	04:56:57
00:07:06	00:11:26	8.4	5.3	00:02:51	00:21:19	00:35:32	01:11:04	02:29:57	04:59:55
00:07:11	00:11:33	8.4	5.2	00:02:52	00:21:32	00:35:53	01:11:47	02:31:27	05:02:55
00:07:15	00:11:40	8.3	5.2	00:02:54	00:21:45	00:36:15	01:12:30	02:32:58	05:05:57
00:07:19	00:11:47	8.2	5.1	00:02:56	00:21:58	00:36:37	01:13:13	02:34:30	05:09:00
00:07:24	00:11:54	8.1	5	00:02:57	00:22:11	00:36:59	01:13:57	02:36:03	05:12:06
00:07:28	00:12:01	8	5	00:02:59	00:22:25	00:37:21	01:14:42	02:37:36	05:15:13
00:07:33	00:12:08	8	4.9	00:03:01	00:22:38	00:37:43	01:15:27	02:39:11	05:18:22
00:07:37	00:12:16	7.9	4.9	00:03:03	00:22:52	00:38:06	01:16:12	02:40:46	05:21:33
00:07:42	00:12:23	7.8	4.9	00:03:05	00:23:05	00:38:29	01:16:57	02:42:23	05:24:46
00:07:46	00:12:31	7.7	4.8	00:03:07	00:23:19	00:38:52	01:17:44	02:44:00	05:28:01
00:07:51	00:12:38	7.6	4.8	00:03:08	00:23:33	00:39:15	01:18:30	02:45:39	05:31:17
00:07:56	00:12:46	7.6	4.7	00:03:10	00:23:47	00:39:39	01:19:17	02:47:18	05:34:36
00:08:00	00:12:53	7.5	4.7	00:03:12	00:24:01	00:40:02	01:20:05	02:48:59	05:37:57
00:08:05	00:13:01	7.4	4.6	00:03:14	00:24:16	00:40:27	01:20:53	02:50:40	05:41:20
00:08:10	00:13:09	7.3	4.6	00:03:16	00:24:30	00:40:51	01:21:42	02:52:22	05:44:45
00:08:15	00:13:17	7.3	4.5	00:03:18	00:24:45	00:41:15	01:22:31	02:54:06	05:48:11
00:08:20	00:13:25	7.2	4.5	00:03:20	00:25:00	00:41:40	01:23:20	02:55:50	05:51:40
00:08:25	00:13:33	7.1	4.4	00:03:22	00:25:15	00:42:05	01:24:10	02:57:36	05:55:11
00:08:30	00:13:41	7.1	4.4	00:03:24	00:25:30	00:42:30	01:25:01	02:59:22	05:58:44
00:08:35	00:13:49	7	4.3	00:03:26	00:25:45	00:42:56	01:25:52	03:01:10	06:02:20
00:08:40	00:13:57	6.9	4.3	00:03:28	00:26:01	00:43:22	01:26:43	03:02:59	06:05:57
00:08:46	00:14:06	6.9	4.3	00:03:30	00:26:17	00:43:48	01:27:35	03:04:48	06:09:37
00:08:51	00:14:14	6.8	4.2	00:03:32	00:26:32	00:44:14	01:28:28	03:06:39	06:13:18
00:08:56	00:14:23	6.7	4.2	00:03:34	00:26:48	00:44:40	01:29:21	03:08:31	06:17:02
00:09:00	00:14:29	6.7	4.1	00:03:36	00:27:00	00:45:00	01:30:00	03:09:54	06:19:48
00:09:01	00:14:31	6.6	4.1	00:03:37	00:27:04	00:45:07	01:30:14	03:10:24	06:20:49
00:09:07	00:14:40	6.6	4.1	00:03:39	00:27:21	00:45:34	01:31:09	03:12:19	06:24:37
00:09:12	00:14:49	6.5	4.1	00:03:41	00:27:37	00:46:02	01:32:03	03:14:14	06:28:28
00:09:18	00:14:58	6.5	4	00:03:43	00:27:54	00:46:29	01:32:58	03:16:11	06:32:21
00:09:23	00:15:07	6.4	4	00:03:45	00:28:10	00:46:57	01:33:54	03:18:08	06:36:16
00:09:29	00:15:16	6.3	3.9	00:03:48	00:28:27	00:47:25	01:34:51	03:20:07	06:40:14
00:09:35	00:15:25	6.3	3.9	00:03:50	00:28:44	00:47:54	01:35:47	03:22:07	06:44:14
00:09:40	00:15:34	6.2	3.9	00:03:52	00:29:01	00:48:22	01:36:45	03:24:08	06:48:17
00:09:46	00:15:44	6.1	3.8	00:03:55	00:29:19	00:48:51	01:37:43	03:26:11	06:52:22
00:09:52	00:15:53	6.1	3.8	00:03:57	00:29:36	00:49:21	01:38:42	03:28:15	06:56:29
00:09:58	00:16:03	6	3.7	00:03:59	00:29:54	00:49:50	01:39:41	03:30:20	07:00:39
00:10:00	00:16:06	6	3.7	00:04:00	00:30:00	00:50:00	01:40:00	03:31:00	07:02:00
00:10:04	00:16:12	6	3.7	00:04:02	00:30:12	00:50:20	01:40:41	03:32:26	07:04:52
00:10:10	00:16:22	5.9	3.7	00:04:04	00:30:30	00:50:51	01:41:41	03:34:33	07:09:06
00:10:16	00:16:32	5.8	3.6	00:04:06	00:30:49	00:51:21	01:42:42	03:36:42	07:13:24
00:10:22	00:16:42	5.8	3.6	00:04:09	00:31:07	00:51:52	01:43:44	03:38:52	07:17:44
00:10:29	00:16:52	5.7	3.6	00:04:11	00:31:26	00:52:23	01:44:46	03:41:03	07:22:07
00:10:35	00:17:02	5.7	3.5	00:04:14	00:31:45	00:52:54	01:45:49	03:43:16	07:26:32
00:10:41	00:17:12	5.6	3.5	00:04:16	00:32:04	00:53:26	01:46:52	03:45:30	07:31:00
00:10:48	00:17:22	5.6	3.5	00:04:19	00:32:23	00:53:58	01:47:56	03:47:45	07:35:30
00:10:54	00:17:33	5.5	3.4	00:04:22	00:32:42	00:54:31	01:49:01	03:50:02	07:40:04
00:11:00	00:17:42	5.5	3.4	00:04:24	00:33:00	00:55:00	01:50:00	03:52:06	07:44:12
00:11:01	00:17:44	5.4	3.4	00:04:24	00:33:03	00:55:05	01:50:10	03:52:27	07:44:54
00:11:07	00:17:53	5.4	3.4	00:04:27	00:33:21	00:55:35	01:51:10	03:54:34	07:49:07
00:11:14	00:18:05	5.3	3.3	00:04:30	00:33:42	00:56:10	01:52:20	03:57:01	07:54:03
00:11:21	00:18:16	5.3	3.3	00:04:32	00:34:03	00:56:45	01:53:30	03:59:29	07:58:58
00:11:27	00:18:26	5.2	3.3	00:04:35	00:34:21	00:57:15	01:54:30	04:01:36	08:03:11
00:11:34	00:18:37	5.2	3.2	00:04:38	00:34:42	00:57:50	01:55:40	04:04:03	08:08:07
00:11:41	00:18:48	5.1	3.2	00:04:40	00:35:03	00:58:25	01:56:50	04:06:31	08:13:02
00:11:48	00:18:59	5.1	3.2	00:04:43	00:35:24	00:59:00	01:58:00	04:08:59	08:17:58
00:11:55	00:19:11	5	3.1	00:04:46	00:35:45	00:59:35	01:59:10	04:11:27	08:22:53
00:12:00	00:19:19	5	3.1	00:04:48	00:36:00	01:00:00	02:00:00	04:13:12	08:26:24
00:12:03	00:19:24	5	3.1	00:04:49	00:36:09	01:00:15	02:00:30	04:14:15	08:28:31
00:12:10	00:19:35	4.9	3.1	00:04:52	00:36:30	01:00:50	02:01:40	04:16:43	08:33:26
00:12:17	00:19:46	4.9	3	00:04:55	00:36:51	01:01:25	02:02:50	04:19:11	08:38:21
00:12:24	00:19:57	4.8	3	00:04:58	00:37:12	01:02:00	02:04:00	04:21:38	08:43:17
00:12:32	00:20:10	4.8	3	00:05:01	00:37:36	01:02:40	02:05:20	04:24:27	08:48:54
00:12:39	00:20:21	4.7	3	00:05:04	00:37:57	01:03:15	02:06:30	04:26:55	08:53:50
00:12:47	00:20:34	4.7	2.9	00:05:07	00:38:21	01:03:55	02:07:50	04:29:44	08:59:27
00:12:55	00:20:47	4.6	2.9	00:05:10	00:38:45	01:04:35	02:09:10	04:32:33	09:05:05

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