Pace tables
Pace Tables
Every pace from an easy 7.0kph shuffle to a sharp 21.2kph, and exactly what it's worth over 5K, 10K, half marathon and marathon. Find your number, or search for the pace behind a goal time below.
Whether you're pacing an easy run, working out splits for race day, or just curious what a given speed means over race distance, this table covers the full range I use with athletes I coach in Manchester and online — from first steps to finish lines.
Find your pace
Enter a time and distance and I'll jump straight to that row in the table below.
| km/h | mph | min/km | min/mile | 5K | 10K | Half | Marathon |
|---|
Table covers 7.0-21.2kph in 0.1kph steps. Race times are calculated at a flat, even pace — real race splits should account for hills, taper and pacing strategy.
How to use a pace table
A pace table is most useful in three situations: setting an even-effort pace for an easy or long run, working out splits for a goal race time, and sanity-checking a training pace against what it actually predicts over race distance. If you'd rather work from a recent race result to see what you're currently capable of across other distances, try the Race Time Predictor instead — it uses the same underlying paces but starts from a result rather than a target.
Want a training plan built around these numbers rather than just the numbers themselves? Take a look at bespoke training plans or online coaching, or get in touch for a free, no-pressure chat.