by Knowing your target pace is an important part of both training and preparing for a race. So to better help other runners (and myself), I created the RunBryanRun.com free running pace calculator and pace chart. With pdf download, no email or sign up needed. The pace calculator is pretty simple to use, but just shoot me a message if you have any questions or issues.
Running Pace Calculator & Pace Chart PDF
Quick link to help you on your way:
Running Pace Calculator
Instructions:
1. Enter your total distance in miles or use one of our pre selected distances.
2. Enter your goal finishing time in minutes.
Or enter hours by checking the "hours" box.
3. Click the "Calculate Pace" button. That's it!
Your goal pace is: MPH
Running Pace Chart & PDF Download
Below is our pace chart with times running from a 5 MPH pace to 13 MPH pace, with race distances running from 5k all the way up to 100 Miles! Because of the number of columns you may need to scroll to the right to see the entire chart. If you think I should add any distances, let me know in the comments below.
Free PDF Pace Chart Download
Also, you can click here to download the running pace chart PDF for free.
| Pace | 5K | 10K | 15K | 10M | 20K | Half | 15M | 30K | Marathon | 50k | 50 Mile | 100 Mile |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 5:00:00 | 15:32:03 | 31:04:07 | 46:36:10 | 50:00:00 | 1:02:08 | 1:05:30 | 1:15:00 | 1:33:12 | 2:11:00 | 2:35:21 | 4:10:00 | 8:20:00 |
| 5:05:00 | 15:47:36 | 31:35:11 | 47:22:47 | 50:50:00 | 1:03:10 | 1:06:36 | 1:16:15 | 1:34:46 | 2:13:11 | 2:37:56 | 4:14:10 | 8:28:20 |
| 5:10:00 | 16:03:08 | 32:06:15 | 48:09:23 | 51:40:00 | 1:04:13 | 1:07:41 | 1:17:30 | 1:36:19 | 2:15:22 | 2:40:31 | 4:18:20 | 8:36:40 |
| 5:15:00 | 16:18:40 | 32:37:19 | 48:55:59 | 52:30:00 | 1:05:15 | 1:08:47 | 1:18:45 | 1:37:52 | 2:17:33 | 2:43:07 | 4:22:30 | 8:45:00 |
| 5:20:00 | 16:34:12 | 33:08:23 | 49:42:35 | 53:20:00 | 1:06:17 | 1:09:52 | 1:20:00 | 1:39:25 | 2:19:44 | 2:45:42 | 4:26:40 | 8:53:20 |
| 5:25:00 | 16:49:44 | 33:39:28 | 50:29:11 | 54:10:00 | 1:07:19 | 1:10:58 | 1:21:15 | 1:40:58 | 2:21:55 | 2:48:17 | 4:30:50 | 9:01:40 |
| 5:30:00 | 17:05:16 | 34:10:32 | 51:15:47 | 55:00:00 | 1:08:21 | 1:12:03 | 1:22:30 | 1:42:32 | 2:24:06 | 2:50:53 | 4:35:00 | 9:10:00 |
| 5:35:00 | 17:20:48 | 34:41:36 | 52:02:24 | 55:50:00 | 1:09:23 | 1:13:09 | 1:23:45 | 1:44:05 | 2:26:17 | 2:53:28 | 4:39:10 | 9:18:20 |
| 5:40:00 | 17:36:20 | 35:12:40 | 52:49:00 | 56:40:00 | 1:10:25 | 1:14:14 | 1:25:00 | 1:45:38 | 2:28:28 | 2:56:03 | 4:43:20 | 9:26:40 |
| 5:45:00 | 17:51:52 | 35:43:44 | 53:35:36 | 57:30:00 | 1:11:27 | 1:15:20 | 1:26:15 | 1:47:11 | 2:30:39 | 2:58:39 | 4:47:30 | 9:35:00 |
| 5:50:00 | 18:07:24 | 36:14:48 | 54:22:12 | 58:20:00 | 1:12:30 | 1:16:25 | 1:27:30 | 1:48:44 | 2:32:50 | 3:01:14 | 4:51:40 | 9:43:20 |
| 5:55:00 | 18:22:56 | 36:45:52 | 55:08:48 | 59:10:00 | 1:13:32 | 1:17:31 | 1:28:45 | 1:50:18 | 2:35:01 | 3:03:49 | 4:55:50 | 9:51:40 |
| 6:00:00 | 18:38:28 | 37:16:56 | 55:55:25 | 1:00:00 | 1:14:34 | 1:18:36 | 1:30:00 | 1:51:51 | 2:37:12 | 3:06:25 | 5:00:00 | 10:00:00 |
| 6:05:00 | 18:54:00 | 37:48:00 | 56:42:01 | 1:00:50 | 1:15:36 | 1:19:42 | 1:31:15 | 1:53:24 | 2:39:23 | 3:09:00 | 5:04:10 | 10:08:20 |
| 6:10:00 | 19:09:32 | 38:19:05 | 57:28:37 | 1:01:40 | 1:16:38 | 1:20:47 | 1:32:30 | 1:54:57 | 2:41:34 | 3:11:35 | 5:08:20 | 10:16:40 |
| 6:15:00 | 19:25:04 | 38:50:09 | 58:15:13 | 1:02:30 | 1:17:40 | 1:21:53 | 1:33:45 | 1:56:30 | 2:43:45 | 3:14:11 | 5:12:30 | 10:25:00 |
| 6:20:00 | 19:40:36 | 39:21:13 | 59:01:49 | 1:03:20 | 1:18:42 | 1:22:58 | 1:35:00 | 1:58:04 | 2:45:56 | 3:16:46 | 5:16:40 | 10:33:20 |
| 6:25:00 | 19:56:08 | 39:52:17 | 59:48:25 | 1:04:10 | 1:19:45 | 1:24:04 | 1:36:15 | 1:59:37 | 2:48:07 | 3:19:21 | 5:20:50 | 10:41:40 |
| 6:30:00 | 20:11:41 | 40:23:21 | 1:00:35 | 1:05:00 | 1:20:47 | 1:25:09 | 1:37:30 | 2:01:10 | 2:50:18 | 3:21:57 | 5:25:00 | 10:50:00 |
| 6:35:00 | 20:27:13 | 40:54:25 | 1:01:22 | 1:05:50 | 1:21:49 | 1:26:15 | 1:38:45 | 2:02:43 | 2:52:29 | 3:24:32 | 5:29:10 | 10:58:20 |
| 6:40:00 | 20:42:45 | 41:25:29 | 1:02:08 | 1:06:40 | 1:22:51 | 1:27:20 | 1:40:00 | 2:04:16 | 2:54:40 | 3:27:07 | 5:33:20 | 11:06:40 |
| 6:45:00 | 20:58:17 | 41:56:33 | 1:02:55 | 1:07:30 | 1:23:53 | 1:28:26 | 1:41:15 | 2:05:50 | 2:56:51 | 3:29:43 | 5:37:30 | 11:15:00 |
| 6:50:00 | 21:13:49 | 42:27:38 | 1:03:41 | 1:08:20 | 1:24:55 | 1:29:31 | 1:42:30 | 2:07:23 | 2:59:02 | 3:32:18 | 5:41:40 | 11:23:20 |
| 6:55:00 | 21:29:21 | 42:58:42 | 1:04:28 | 1:09:10 | 1:25:57 | 1:30:37 | 1:43:45 | 2:08:56 | 3:01:13 | 3:34:53 | 5:45:50 | 11:31:40 |
| 7:00:00 | 21:44:53 | 43:29:46 | 1:05:15 | 1:10:00 | 1:27:00 | 1:31:42 | 1:45:00 | 2:10:29 | 3:03:24 | 3:37:29 | 5:50:00 | 11:40:00 |
| 7:05:00 | 22:00:25 | 44:00:50 | 1:06:01 | 1:10:50 | 1:28:02 | 1:32:48 | 1:46:15 | 2:12:02 | 3:05:35 | 3:40:04 | 5:54:10 | 11:48:20 |
| 7:10:00 | 22:15:57 | 44:31:54 | 1:06:48 | 1:11:40 | 1:29:04 | 1:33:53 | 1:47:30 | 2:13:36 | 3:07:46 | 3:42:39 | 5:58:20 | 11:56:40 |
| 7:15:00 | 22:31:29 | 45:02:58 | 1:07:34 | 1:12:30 | 1:30:06 | 1:34:59 | 1:48:45 | 2:15:09 | 3:09:57 | 3:45:15 | 6:02:30 | 12:05:00 |
| 7:20:00 | 22:47:01 | 45:34:02 | 1:08:21 | 1:13:20 | 1:31:08 | 1:36:04 | 1:50:00 | 2:16:42 | 3:12:08 | 3:47:50 | 6:06:40 | 12:13:20 |
| 7:25:00 | 23:02:33 | 46:05:06 | 1:09:08 | 1:14:10 | 1:32:10 | 1:37:10 | 1:51:15 | 2:18:15 | 3:14:19 | 3:50:26 | 6:10:50 | 12:21:40 |
| 7:30:00 | 23:18:05 | 46:36:10 | 1:09:54 | 1:15:00 | 1:33:12 | 1:38:15 | 1:52:30 | 2:19:49 | 3:16:30 | 3:53:01 | 6:15:00 | 12:30:00 |
| 7:35:00 | 23:33:37 | 47:07:15 | 1:10:41 | 1:15:50 | 1:34:14 | 1:39:21 | 1:53:45 | 2:21:22 | 3:18:41 | 3:55:36 | 6:19:10 | 12:38:20 |
| 7:40:00 | 23:49:09 | 47:38:19 | 1:11:27 | 1:16:40 | 1:35:17 | 1:40:26 | 1:55:00 | 2:22:55 | 3:20:52 | 3:58:12 | 6:23:20 | 12:46:40 |
| 7:45:00 | 24:04:41 | 48:09:23 | 1:12:14 | 1:17:30 | 1:36:19 | 1:41:32 | 1:56:15 | 2:24:28 | 3:23:03 | 4:00:47 | 6:27:30 | 12:55:00 |
| 7:50:00 | 24:20:13 | 48:40:27 | 1:13:01 | 1:18:20 | 1:37:21 | 1:42:37 | 1:57:30 | 2:26:01 | 3:25:14 | 4:03:22 | 6:31:40 | 13:03:20 |
| 7:55:00 | 24:35:46 | 49:11:31 | 1:13:47 | 1:19:10 | 1:38:23 | 1:43:43 | 1:58:45 | 2:27:35 | 3:27:25 | 4:05:58 | 6:35:50 | 13:11:40 |
| 8:00:00 | 24:51:18 | 49:42:35 | 1:14:34 | 1:20:00 | 1:39:25 | 1:44:48 | 2:00:00 | 2:29:08 | 3:29:36 | 4:08:33 | 6:40:00 | 13:20:00 |
| 8:05:00 | 25:06:50 | 50:13:39 | 1:15:20 | 1:20:50 | 1:40:27 | 1:45:54 | 2:01:15 | 2:30:41 | 3:31:47 | 4:11:08 | 6:44:10 | 13:28:20 |
| 8:10:00 | 25:22:22 | 50:44:43 | 1:16:07 | 1:21:40 | 1:41:29 | 1:46:59 | 2:02:30 | 2:32:14 | 3:33:58 | 4:13:44 | 6:48:20 | 13:36:40 |
| 8:15:00 | 25:37:54 | 51:15:47 | 1:16:54 | 1:22:30 | 1:42:32 | 1:48:05 | 2:03:45 | 2:33:47 | 3:36:09 | 4:16:19 | 6:52:30 | 13:45:00 |
| 8:20:00 | 25:53:26 | 51:46:52 | 1:17:40 | 1:23:20 | 1:43:34 | 1:49:10 | 2:05:00 | 2:35:21 | 3:38:20 | 4:18:54 | 6:56:40 | 13:53:20 |
| 8:25:00 | 26:08:58 | 52:17:56 | 1:18:27 | 1:24:10 | 1:44:36 | 1:50:16 | 2:06:15 | 2:36:54 | 3:40:31 | 4:21:30 | 7:00:50 | 14:01:40 |
| 8:30:00 | 26:24:30 | 52:49:00 | 1:19:13 | 1:25:00 | 1:45:38 | 1:51:21 | 2:07:30 | 2:38:27 | 3:42:42 | 4:24:05 | 7:05:00 | 14:10:00 |
| 8:35:00 | 26:40:02 | 53:20:04 | 1:20:00 | 1:25:50 | 1:46:40 | 1:52:27 | 2:08:45 | 2:40:00 | 3:44:53 | 4:26:40 | 7:09:10 | 14:18:20 |
| 8:40:00 | 26:55:34 | 53:51:08 | 1:20:47 | 1:26:40 | 1:47:42 | 1:53:32 | 2:10:00 | 2:41:33 | 3:47:04 | 4:29:16 | 7:13:20 | 14:26:40 |
| 8:45:00 | 27:11:06 | 54:22:12 | 1:21:33 | 1:27:30 | 1:48:44 | 1:54:38 | 2:11:15 | 2:43:07 | 3:49:15 | 4:31:51 | 7:17:30 | 14:35:00 |
| 8:50:00 | 27:26:38 | 54:53:16 | 1:22:20 | 1:28:20 | 1:49:47 | 1:55:43 | 2:12:30 | 2:44:40 | 3:51:26 | 4:34:26 | 7:21:40 | 14:43:20 |
| 8:55:00 | 27:42:10 | 55:24:20 | 1:23:07 | 1:29:10 | 1:50:49 | 1:56:49 | 2:13:45 | 2:46:13 | 3:53:37 | 4:37:02 | 7:25:50 | 14:51:40 |
| 9:00:00 | 27:57:42 | 55:55:25 | 1:23:53 | 1:30:00 | 1:51:51 | 1:57:54 | 2:15:00 | 2:47:46 | 3:55:48 | 4:39:37 | 7:30:00 | 15:00:00 |
| 9:05:00 | 28:13:14 | 56:26:29 | 1:24:40 | 1:30:50 | 1:52:53 | 1:59:00 | 2:16:15 | 2:49:19 | 3:57:59 | 4:42:12 | 7:34:10 | 15:08:20 |
| 9:10:00 | 28:28:46 | 56:57:33 | 1:25:26 | 1:31:40 | 1:53:55 | 2:00:05 | 2:17:30 | 2:50:53 | 4:00:10 | 4:44:48 | 7:38:20 | 15:16:40 |
| 9:15:00 | 28:44:18 | 57:28:37 | 1:26:13 | 1:32:30 | 1:54:57 | 2:01:11 | 2:18:45 | 2:52:26 | 4:02:21 | 4:47:23 | 7:42:30 | 15:25:00 |
| 9:20:00 | 28:59:50 | 57:59:41 | 1:27:00 | 1:33:20 | 1:55:59 | 2:02:16 | 2:20:00 | 2:53:59 | 4:04:32 | 4:49:58 | 7:46:40 | 15:33:20 |
| 9:25:00 | 29:15:23 | 58:30:45 | 1:27:46 | 1:34:10 | 1:57:02 | 2:03:22 | 2:21:15 | 2:55:32 | 4:06:43 | 4:52:34 | 7:50:50 | 15:41:40 |
| 9:30:00 | 29:30:55 | 59:01:49 | 1:28:33 | 1:35:00 | 1:58:04 | 2:04:27 | 2:22:30 | 2:57:05 | 4:08:54 | 4:55:09 | 7:55:00 | 15:50:00 |
| 9:45:00 | 30:17:31 | 1:00:35 | 1:30:53 | 1:37:30 | 2:01:10 | 2:07:44 | 2:26:15 | 3:01:45 | 4:15:27 | 5:02:55 | 8:07:30 | 16:15:00 |
| 10:00:00 | 31:04:07 | 1:02:08 | 1:33:12 | 1:40:00 | 2:04:16 | 2:11:00 | 2:30:00 | 3:06:25 | 4:22:00 | 5:10:41 | 8:20:00 | 16:40:00 |
| 10:15:00 | 31:50:43 | 1:03:41 | 1:35:32 | 1:42:30 | 2:07:23 | 2:14:17 | 2:33:45 | 3:11:04 | 4:28:33 | 5:18:27 | 8:32:30 | 17:05:00 |
| 10:30:00 | 32:37:19 | 1:05:15 | 1:37:52 | 1:45:00 | 2:10:29 | 2:17:33 | 2:37:30 | 3:15:44 | 4:35:06 | 5:26:13 | 8:45:00 | 17:30:00 |
| 10:45:00 | 33:23:55 | 1:06:48 | 1:40:12 | 1:47:30 | 2:13:36 | 2:20:50 | 2:41:15 | 3:20:24 | 4:41:39 | 5:33:59 | 8:57:30 | 17:55:00 |
| 11:00:00 | 34:10:32 | 1:08:21 | 1:42:32 | 1:50:00 | 2:16:42 | 2:24:06 | 2:45:00 | 3:25:03 | 4:48:12 | 5:41:45 | 9:10:00 | 18:20:00 |
| 11:15:00 | 34:57:08 | 1:09:54 | 1:44:51 | 1:52:30 | 2:19:49 | 2:27:23 | 2:48:45 | 3:29:43 | 4:54:45 | 5:49:31 | 9:22:30 | 18:45:00 |
| 11:30:00 | 35:43:44 | 1:11:27 | 1:47:11 | 1:55:00 | 2:22:55 | 2:30:39 | 2:52:30 | 3:34:22 | 5:01:18 | 5:57:17 | 9:35:00 | 19:10:00 |
| 11:45:00 | 36:30:20 | 1:13:01 | 1:49:31 | 1:57:30 | 2:26:01 | 2:33:56 | 2:56:15 | 3:39:02 | 5:07:51 | 6:05:03 | 9:47:30 | 19:35:00 |
| 12:00:00 | 37:16:56 | 1:14:34 | 1:51:51 | 2:00:00 | 2:29:08 | 2:37:12 | 3:00:00 | 3:43:42 | 5:14:24 | 6:12:49 | 10:00:00 | 20:00:00 |
| 12:15:00 | 38:03:33 | 1:16:07 | 1:54:11 | 2:02:30 | 2:32:14 | 2:40:29 | 3:03:45 | 3:48:21 | 5:20:57 | 6:20:35 | 10:12:30 | 20:25:00 |
| 12:30:00 | 38:50:09 | 1:17:40 | 1:56:30 | 2:05:00 | 2:35:21 | 2:43:45 | 3:07:30 | 3:53:01 | 5:27:30 | 6:28:21 | 10:25:00 | 20:50:00 |
| 12:45:00 | 39:36:45 | 1:19:13 | 1:58:50 | 2:07:30 | 2:38:27 | 2:47:02 | 3:11:15 | 3:57:40 | 5:34:03 | 6:36:07 | 10:37:30 | 21:15:00 |
| 13:00:00 | 40:23:21 | 1:20:47 | 2:01:10 | 2:10:00 | 2:41:33 | 2:50:18 | 3:15:00 | 4:02:20 | 5:40:36 | 6:43:54 | 10:50:00 | 21:40:00 |
Conclusion
Thank you again for checking out my free running pace calculator and pace chart! I hope you found it helpful in find your paces for training and race day. If you had any issues with the calculator please let me know in the comments below so I can look into getting it fixed.
Questions & Answers
What is a running pace calculator?
A running pace calculator is a tool that helps runners determine their pace for a specific distance based on their time and distance covered.
How do I use a running pace calculator?
To use a running pace calculator, you typically input the distance you plan to run and the time you want to complete it in. The calculator then calculates your pace per mile or kilometer.
What is pace per mile (or kilometer)?
Pace per mile (or kilometer) is a measure of how fast you are running. It represents the time it takes to cover one mile (or kilometer) at your current speed.
Why is knowing my pace important?
Knowing your pace is important for setting and achieving running goals, monitoring your progress, and planning race strategies.
How accurate are running pace calculators?
Running pace calculators are generally accurate, but your actual pace may vary based on factors like terrain, weather, and fatigue. They provide a good estimate for training and race planning.
What is a “negative split” in running?
A negative split refers to running the second half of a race or training run at a faster pace than the first half. It’s a common strategy for achieving personal best times.
Can I use a running pace calculator to plan my training runs?
Yes, you can use a pace calculator to set appropriate training paces for different types of workouts, such as easy runs, tempo runs, and interval workouts.
What is a good pace for a beginner runner?
A good pace for a beginner runner varies depending on individual fitness levels, but a common recommendation is to start with a conversational pace, where you can comfortably hold a conversation while running.
Can I use a pace calculator to set a race goal time?
Yes, a pace calculator can help you determine a realistic goal time for a race based on your training paces and fitness level.
