Looking for a quick way to convert running speeds and estimate race finish times? This running pace conversion chart makes it easy to switch between kilometres per hour, miles per hour, minutes per kilometre, and minutes per mile. It also shows predicted finish times for 5K, 10K, half-marathon, and marathon at each pace. Perfect for training, racing, or even checking if you’ll finish before the cut-off time in your next event.
How to use the chart
Here’s how to use the running pace chart:
- Find your pace: Use either km/h, mph, min/km, or min/mile.
- Check conversions: The Pace Conversions section instantly translates between metric and imperial units.
- Predict race times: The Race Times section shows estimated finish times for 5K, 10K, half marathon, and marathon distances.
- Chasing cut-offs: Use the chart to see if your pace will keep you ahead of the cut-off time at races.
- Train smarter: Pair these benchmarks with heart rate, effort, and zone training to dial in your workouts.
- Note: Race times assume constant pace with no slowdown. Terrain, weather, and fatigue will affect your actual results.
| Pace Conversions | Race Times | ||||||
|---|---|---|---|---|---|---|---|
| Kilometres Per Hour | Miles Per Hour | Minutes Per Kilometres | Minutes Per Mile | 5k | 10k | Half Marathon | Marathon |
| 6.0 | 3.73 | 10:00 | 16:06 | 0:50:00 | 1:40:00 | 3:30:59 | 7:01:57 |
| 6.1 | 3.79 | 09:50 | 15:50 | 0:49:11 | 1:38:22 | 3:27:31 | 6:55:02 |
| 6.2 | 3.85 | 09:41 | 15:34 | 0:48:23 | 1:36:46 | 3:24:10 | 6:48:20 |
| 6.3 | 3.91 | 09:31 | 15:20 | 0:47:37 | 1:35:14 | 3:20:56 | 6:41:51 |
| 6.4 | 3.98 | 09:23 | 15:05 | 0:46:53 | 1:33:45 | 3:17:47 | 6:35:35 |
| 6.5 | 4.04 | 09:14 | 14:51 | 0:46:09 | 1:32:18 | 3:14:45 | 6:29:30 |
| 6.6 | 4.10 | 09:05 | 14:38 | 0:45:27 | 1:30:55 | 3:11:48 | 6:23:35 |
| 6.7 | 4.16 | 08:57 | 14:25 | 0:44:47 | 1:29:33 | 3:08:56 | 6:17:52 |
| 6.8 | 4.23 | 08:49 | 14:12 | 0:44:07 | 1:28:14 | 3:06:09 | 6:12:19 |
| 6.9 | 4.29 | 08:42 | 14:00 | 0:43:29 | 1:26:57 | 3:03:27 | 6:06:55 |
| 7.0 | 4.35 | 08:34 | 13:48 | 0:42:51 | 1:25:43 | 3:00:50 | 6:01:40 |
| 7.1 | 4.41 | 08:27 | 13:36 | 0:42:15 | 1:24:30 | 2:58:17 | 5:56:35 |
| 7.2 | 4.47 | 08:20 | 13:25 | 0:41:40 | 1:23:20 | 2:55:49 | 5:51:38 |
| 7.3 | 4.54 | 08:13 | 13:14 | 0:41:06 | 1:22:12 | 2:53:24 | 5:46:48 |
| 7.4 | 4.60 | 08:06 | 13:03 | 0:40:32 | 1:21:05 | 2:51:04 | 5:42:07 |
| 7.5 | 4.66 | 08:00 | 12:52 | 0:40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
| 7.6 | 4.72 | 07:54 | 12:42 | 0:39:28 | 1:18:57 | 2:46:34 | 5:33:07 |
| 7.7 | 4.78 | 07:48 | 12:32 | 0:38:58 | 1:17:55 | 2:44:24 | 5:28:48 |
| 7.8 | 4.85 | 07:42 | 12:23 | 0:38:28 | 1:16:55 | 2:42:17 | 5:24:35 |
| 7.9 | 4.91 | 07:36 | 12:13 | 0:37:58 | 1:15:57 | 2:40:14 | 5:20:28 |
| 8.0 | 4.97 | 07:30 | 12:04 | 0:37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 8.1 | 5.03 | 07:24 | 11:55 | 0:37:02 | 1:14:04 | 2:36:17 | 5:12:33 |
| 8.2 | 5.10 | 07:19 | 11:47 | 0:36:35 | 1:13:10 | 2:34:22 | 5:08:45 |
| 8.3 | 5.16 | 07:14 | 11:38 | 0:36:09 | 1:12:17 | 2:32:31 | 5:05:01 |
| 8.4 | 5.22 | 07:09 | 11:30 | 0:35:43 | 1:11:26 | 2:30:42 | 5:01:24 |
| 8.5 | 5.28 | 07:04 | 11:22 | 0:35:18 | 1:10:35 | 2:28:55 | 4:57:51 |
| 8.6 | 5.34 | 06:59 | 11:14 | 0:34:53 | 1:09:46 | 2:27:12 | 4:54:23 |
| 8.7 | 5.41 | 06:54 | 11:06 | 0:34:29 | 1:08:58 | 2:25:30 | 4:51:00 |
| 8.8 | 5.47 | 06:49 | 10:58 | 0:34:05 | 1:08:11 | 2:23:51 | 4:47:42 |
| 8.9 | 5.53 | 06:44 | 10:51 | 0:33:42 | 1:07:25 | 2:22:14 | 4:44:28 |
| 9.0 | 5.59 | 06:40 | 10:44 | 0:33:20 | 1:06:40 | 2:20:39 | 4:41:18 |
| 9.1 | 5.65 | 06:36 | 10:37 | 0:32:58 | 1:05:56 | 2:19:06 | 4:38:13 |
| 9.2 | 5.72 | 06:31 | 10:30 | 0:32:37 | 1:05:13 | 2:17:36 | 4:35:11 |
| 9.3 | 5.78 | 06:27 | 10:23 | 0:32:15 | 1:04:31 | 2:16:07 | 4:32:14 |
| 9.4 | 5.84 | 06:23 | 10:16 | 0:31:55 | 1:03:50 | 2:14:40 | 4:29:20 |
| 9.5 | 5.90 | 06:19 | 10:10 | 0:31:35 | 1:03:09 | 2:13:15 | 4:26:30 |
| 9.6 | 5.97 | 06:15 | 10:04 | 0:31:15 | 1:02:30 | 2:11:52 | 4:23:43 |
| 9.7 | 6.03 | 06:11 | 09:57 | 0:30:56 | 1:01:51 | 2:10:30 | 4:21:00 |
| 9.8 | 6.09 | 06:07 | 09:51 | 0:30:37 | 1:01:13 | 2:09:10 | 4:18:20 |
| 9.9 | 6.15 | 06:04 | 09:45 | 0:30:18 | 1:00:36 | 2:07:52 | 4:15:44 |
| 10.0 | 6.21 | 06:00 | 09:39 | 0:30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 10.1 | 6.28 | 05:56 | 09:34 | 0:29:42 | 0:59:24 | 2:05:20 | 4:10:40 |
| 10.2 | 6.34 | 05:53 | 09:28 | 0:29:25 | 0:58:49 | 2:04:06 | 4:08:12 |
| 10.3 | 6.40 | 05:50 | 09:22 | 0:29:08 | 0:58:15 | 2:02:54 | 4:05:48 |
| 10.4 | 6.46 | 05:46 | 09:17 | 0:28:51 | 0:57:42 | 2:01:43 | 4:03:26 |
| 10.5 | 6.52 | 05:43 | 09:12 | 0:28:34 | 0:57:09 | 2:00:33 | 4:01:07 |
| 10.6 | 6.59 | 05:40 | 09:07 | 0:28:18 | 0:56:36 | 1:59:25 | 3:58:50 |
| 10.7 | 6.65 | 05:36 | 09:01 | 0:28:02 | 0:56:04 | 1:58:18 | 3:56:36 |
| 10.8 | 6.71 | 05:33 | 08:56 | 0:27:47 | 0:55:33 | 1:57:13 | 3:54:25 |
| 10.9 | 6.77 | 05:30 | 08:52 | 0:27:31 | 0:55:03 | 1:56:08 | 3:52:16 |
| 11.0 | 6.84 | 05:27 | 08:47 | 0:27:16 | 0:54:33 | 1:55:05 | 3:50:09 |
| 11.1 | 6.90 | 05:24 | 08:42 | 0:27:02 | 0:54:03 | 1:54:02 | 3:48:05 |
| 11.2 | 6.96 | 05:21 | 08:37 | 0:26:47 | 0:53:34 | 1:53:01 | 3:46:03 |
| 11.3 | 7.02 | 05:19 | 08:33 | 0:26:33 | 0:53:06 | 1:52:01 | 3:44:03 |
| 11.4 | 7.08 | 05:16 | 08:28 | 0:26:19 | 0:52:38 | 1:51:02 | 3:42:05 |
| 11.5 | 7.15 | 05:13 | 08:24 | 0:26:05 | 0:52:10 | 1:50:04 | 3:40:09 |
| 11.6 | 7.21 | 05:10 | 08:19 | 0:25:52 | 0:51:43 | 1:49:08 | 3:38:15 |
| 11.7 | 7.27 | 05:08 | 08:15 | 0:25:38 | 0:51:17 | 1:48:12 | 3:36:23 |
| 11.8 | 7.33 | 05:05 | 08:11 | 0:25:25 | 0:50:51 | 1:47:17 | 3:34:33 |
| 11.9 | 7.39 | 05:03 | 08:07 | 0:25:13 | 0:50:25 | 1:46:22 | 3:32:45 |
| 12.0 | 7.46 | 05:00 | 08:03 | 0:25:00 | 0:50:00 | 1:45:29 | 3:30:59 |
| 12.1 | 7.52 | 04:58 | 07:59 | 0:24:48 | 0:49:35 | 1:44:37 | 3:29:14 |
| 12.2 | 7.58 | 04:55 | 07:55 | 0:24:35 | 0:49:11 | 1:43:45 | 3:27:31 |
| 12.3 | 7.64 | 04:53 | 07:51 | 0:24:23 | 0:48:47 | 1:42:55 | 3:25:50 |
| 12.4 | 7.71 | 04:50 | 07:47 | 0:24:12 | 0:48:23 | 1:42:05 | 3:24:10 |
| 12.5 | 7.77 | 04:48 | 07:43 | 0:24:00 | 0:48:00 | 1:41:16 | 3:22:32 |
| 12.6 | 7.83 | 04:46 | 07:40 | 0:23:49 | 0:47:37 | 1:40:28 | 3:20:56 |
| 12.7 | 7.89 | 04:43 | 07:36 | 0:23:37 | 0:47:15 | 1:39:40 | 3:19:21 |
| 12.8 | 7.95 | 04:41 | 07:33 | 0:23:26 | 0:46:53 | 1:38:54 | 3:17:47 |
| 12.9 | 8.02 | 04:39 | 07:29 | 0:23:15 | 0:46:31 | 1:38:08 | 3:16:15 |
| 13.0 | 8.08 | 04:37 | 07:26 | 0:23:05 | 0:46:09 | 1:37:22 | 3:14:45 |
| 13.1 | 8.14 | 04:35 | 07:22 | 0:22:54 | 0:45:48 | 1:36:38 | 3:13:16 |
| 13.2 | 8.20 | 04:33 | 07:19 | 0:22:44 | 0:45:27 | 1:35:54 | 3:11:48 |
| 13.3 | 8.26 | 04:31 | 07:16 | 0:22:33 | 0:45:07 | 1:35:11 | 3:10:21 |
| 13.4 | 8.33 | 04:29 | 07:12 | 0:22:23 | 0:44:47 | 1:34:28 | 3:08:56 |
| 13.5 | 8.39 | 04:27 | 07:09 | 0:22:13 | 0:44:27 | 1:33:46 | 3:07:32 |
| 13.6 | 8.45 | 04:25 | 07:06 | 0:22:04 | 0:44:07 | 1:33:05 | 3:06:09 |
| 13.7 | 8.51 | 04:23 | 07:03 | 0:21:54 | 0:43:48 | 1:32:24 | 3:04:48 |
| 13.8 | 8.57 | 04:21 | 07:00 | 0:21:44 | 0:43:29 | 1:31:44 | 3:03:27 |
| 13.9 | 8.64 | 04:19 | 06:57 | 0:21:35 | 0:43:10 | 1:31:04 | 3:02:08 |
| 14.0 | 8.70 | 04:17 | 06:54 | 0:21:26 | 0:42:51 | 1:30:25 | 3:00:50 |
| 14.1 | 8.76 | 04:15 | 06:51 | 0:21:17 | 0:42:33 | 1:29:47 | 2:59:33 |
| 14.2 | 8.82 | 04:14 | 06:48 | 0:21:08 | 0:42:15 | 1:29:09 | 2:58:17 |
| 14.3 | 8.89 | 04:12 | 06:45 | 0:20:59 | 0:41:57 | 1:28:31 | 2:57:03 |
| 14.4 | 8.95 | 04:10 | 06:42 | 0:20:50 | 0:41:40 | 1:27:54 | 2:55:49 |
| 14.5 | 9.01 | 04:08 | 06:40 | 0:20:41 | 0:41:23 | 1:27:18 | 2:54:36 |
| 14.6 | 9.07 | 04:07 | 06:37 | 0:20:33 | 0:41:06 | 1:26:42 | 2:53:24 |
| 14.7 | 9.13 | 04:05 | 06:34 | 0:20:24 | 0:40:49 | 1:26:07 | 2:52:13 |
| 14.8 | 9.20 | 04:03 | 06:31 | 0:20:16 | 0:40:32 | 1:25:32 | 2:51:04 |
| 14.9 | 9.26 | 04:02 | 06:29 | 0:20:08 | 0:40:16 | 1:24:57 | 2:49:55 |
| 15.0 | 9.32 | 04:00 | 06:26 | 0:20:00 | 0:40:00 | 1:24:23 | 2:48:47 |
| 15.1 | 9.38 | 03:58 | 06:24 | 0:19:52 | 0:39:44 | 1:23:50 | 2:47:40 |
| 15.2 | 9.44 | 03:57 | 06:21 | 0:19:44 | 0:39:28 | 1:23:17 | 2:46:34 |
| 15.3 | 9.51 | 03:55 | 06:19 | 0:19:36 | 0:39:13 | 1:22:44 | 2:45:28 |
| 15.4 | 9.57 | 03:54 | 06:16 | 0:19:29 | 0:38:58 | 1:22:12 | 2:44:24 |
| 15.5 | 9.63 | 03:52 | 06:14 | 0:19:21 | 0:38:43 | 1:21:40 | 2:43:20 |
| 15.6 | 9.69 | 03:51 | 06:11 | 0:19:14 | 0:38:28 | 1:21:09 | 2:42:17 |
| 15.7 | 9.76 | 03:49 | 06:09 | 0:19:06 | 0:38:13 | 1:20:38 | 2:41:15 |
| 15.8 | 9.82 | 03:48 | 06:07 | 0:18:59 | 0:37:58 | 1:20:07 | 2:40:14 |
| 15.9 | 9.88 | 03:46 | 06:04 | 0:18:52 | 0:37:44 | 1:19:37 | 2:39:14 |
| 16.0 | 9.94 | 03:45 | 06:02 | 0:18:45 | 0:37:30 | 1:19:07 | 2:38:14 |
| 16.1 | 10.00 | 03:44 | 06:00 | 0:18:38 | 0:37:16 | 1:18:37 | 2:37:15 |
| 16.2 | 10.07 | 03:42 | 05:58 | 0:18:31 | 0:37:02 | 1:18:08 | 2:36:17 |
| 16.3 | 10.13 | 03:41 | 05:55 | 0:18:24 | 0:36:49 | 1:17:40 | 2:35:19 |
| 16.4 | 10.19 | 03:40 | 05:53 | 0:18:18 | 0:36:35 | 1:17:11 | 2:34:22 |
| 16.5 | 10.25 | 03:38 | 05:51 | 0:18:11 | 0:36:22 | 1:16:43 | 2:33:26 |
| 16.6 | 10.31 | 03:37 | 05:49 | 0:18:04 | 0:36:09 | 1:16:15 | 2:32:31 |
| 16.7 | 10.38 | 03:36 | 05:47 | 0:17:58 | 0:35:56 | 1:15:48 | 2:31:36 |
| 16.8 | 10.44 | 03:34 | 05:45 | 0:17:51 | 0:35:43 | 1:15:21 | 2:30:42 |
| 16.9 | 10.50 | 03:33 | 05:43 | 0:17:45 | 0:35:30 | 1:14:54 | 2:29:48 |
| 17.0 | 10.56 | 03:32 | 05:41 | 0:17:39 | 0:35:18 | 1:14:28 | 2:28:55 |
| 17.1 | 10.63 | 03:31 | 05:39 | 0:17:33 | 0:35:05 | 1:14:02 | 2:28:03 |
| 17.2 | 10.69 | 03:29 | 05:37 | 0:17:27 | 0:34:53 | 1:13:36 | 2:27:12 |
| 17.3 | 10.75 | 03:28 | 05:35 | 0:17:20 | 0:34:41 | 1:13:10 | 2:26:20 |
| 17.4 | 10.81 | 03:27 | 05:33 | 0:17:14 | 0:34:29 | 1:12:45 | 2:25:30 |
| 17.5 | 10.87 | 03:26 | 05:31 | 0:17:09 | 0:34:17 | 1:12:20 | 2:24:40 |
| 17.6 | 10.94 | 03:25 | 05:29 | 0:17:03 | 0:34:05 | 1:11:55 | 2:23:51 |
| 17.7 | 11.00 | 03:23 | 05:27 | 0:16:57 | 0:33:54 | 1:11:31 | 2:23:02 |
| 17.8 | 11.06 | 03:22 | 05:25 | 0:16:51 | 0:33:42 | 1:11:07 | 2:22:14 |
| 17.9 | 11.12 | 03:21 | 05:24 | 0:16:46 | 0:33:31 | 1:10:43 | 2:21:26 |
| 18.0 | 11.18 | 03:20 | 05:22 | 0:16:40 | 0:33:20 | 1:10:20 | 2:20:39 |
| 18.1 | 11.25 | 03:19 | 05:20 | 0:16:34 | 0:33:09 | 1:09:56 | 2:19:52 |
| 18.2 | 11.31 | 03:18 | 05:18 | 0:16:29 | 0:32:58 | 1:09:33 | 2:19:06 |
| 18.3 | 11.37 | 03:17 | 05:17 | 0:16:24 | 0:32:47 | 1:09:10 | 2:18:21 |
| 18.4 | 11.43 | 03:16 | 05:15 | 0:16:18 | 0:32:37 | 1:08:48 | 2:17:36 |
| 18.5 | 11.50 | 03:15 | 05:13 | 0:16:13 | 0:32:26 | 1:08:25 | 2:16:51 |
| 18.6 | 11.56 | 03:14 | 05:11 | 0:16:08 | 0:32:15 | 1:08:03 | 2:16:07 |
| 18.7 | 11.62 | 03:13 | 05:10 | 0:16:03 | 0:32:05 | 1:07:42 | 2:15:23 |
| 18.8 | 11.68 | 03:11 | 05:08 | 0:15:57 | 0:31:55 | 1:07:20 | 2:14:40 |
| 18.9 | 11.74 | 03:10 | 05:07 | 0:15:52 | 0:31:45 | 1:06:59 | 2:13:57 |
| 19.0 | 11.81 | 03:09 | 05:05 | 0:15:47 | 0:31:35 | 1:06:37 | 2:13:15 |
| 19.1 | 11.87 | 03:08 | 05:03 | 0:15:42 | 0:31:25 | 1:06:16 | 2:12:33 |
| 19.2 | 11.93 | 03:07 | 05:02 | 0:15:37 | 0:31:15 | 1:05:56 | 2:11:52 |
| 19.3 | 11.99 | 03:07 | 05:00 | 0:15:33 | 0:31:05 | 1:05:35 | 2:11:11 |
| 19.4 | 12.05 | 03:06 | 04:59 | 0:15:28 | 0:30:56 | 1:05:15 | 2:10:30 |
| 19.5 | 12.12 | 03:05 | 04:57 | 0:15:23 | 0:30:46 | 1:04:55 | 2:09:50 |
| 19.6 | 12.18 | 03:04 | 04:56 | 0:15:18 | 0:30:37 | 1:04:35 | 2:09:10 |
| 19.7 | 12.24 | 03:03 | 04:54 | 0:15:14 | 0:30:27 | 1:04:15 | 2:08:31 |
| 19.8 | 12.30 | 03:02 | 04:53 | 0:15:09 | 0:30:18 | 1:03:56 | 2:07:52 |
| 19.9 | 12.37 | 03:01 | 04:51 | 0:15:05 | 0:30:09 | 1:03:37 | 2:07:13 |
| 20.0 | 12.43 | 03:00 | 04:50 | 0:15:00 | 0:30:00 | 1:03:18 | 2:06:35 |
| 20.1 | 12.49 | 02:59 | 04:48 | 0:14:56 | 0:29:51 | 1:02:59 | 2:05:57 |
| 20.2 | 12.55 | 02:58 | 04:47 | 0:14:51 | 0:29:42 | 1:02:40 | 2:05:20 |
| 20.3 | 12.61 | 02:57 | 04:45 | 0:14:47 | 0:29:33 | 1:02:21 | 2:04:43 |
| 20.4 | 12.68 | 02:56 | 04:44 | 0:14:42 | 0:29:25 | 1:02:03 | 2:04:06 |
| 20.5 | 12.74 | 02:56 | 04:43 | 0:14:38 | 0:29:16 | 1:01:45 | 2:03:30 |
| 20.6 | 12.80 | 02:55 | 04:41 | 0:14:34 | 0:29:08 | 1:01:27 | 2:02:54 |
| 20.7 | 12.86 | 02:54 | 04:40 | 0:14:30 | 0:28:59 | 1:01:09 | 2:02:18 |
| 20.8 | 12.92 | 02:53 | 04:39 | 0:14:25 | 0:28:51 | 1:00:51 | 2:01:43 |
| 20.9 | 12.99 | 02:52 | 04:37 | 0:14:21 | 0:28:42 | 1:00:34 | 2:01:08 |
| 21.0 | 13.05 | 02:51 | 04:36 | 0:14:17 | 0:28:34 | 1:00:17 | 2:00:33 |
| 21.1 | 13.11 | 02:51 | 04:35 | 0:14:13 | 0:28:26 | 1:00:00 | 1:59:59 |
| 21.2 | 13.17 | 02:50 | 04:33 | 0:14:09 | 0:28:18 | 0:59:43 | 1:59:25 |
| 21.3 | 13.24 | 02:49 | 04:32 | 0:14:05 | 0:28:10 | 0:59:26 | 1:58:52 |
| 21.4 | 13.30 | 02:48 | 04:31 | 0:14:01 | 0:28:02 | 0:59:09 | 1:58:18 |
| 21.5 | 13.36 | 02:47 | 04:29 | 0:13:57 | 0:27:54 | 0:58:53 | 1:57:45 |
| 21.6 | 13.42 | 02:47 | 04:28 | 0:13:53 | 0:27:47 | 0:58:36 | 1:57:12 |
| 21.7 | 13.48 | 02:46 | 04:27 | 0:13:49 | 0:27:39 | 0:58:20 | 1:56:40 |
| 21.8 | 13.55 | 02:45 | 04:26 | 0:13:46 | 0:27:31 | 0:58:04 | 1:56:08 |
| 21.9 | 13.61 | 02:44 | 04:25 | 0:13:42 | 0:27:24 | 0:57:48 | 1:55:36 |
| 22.0 | 13.67 | 02:44 | 04:23 | 0:13:38 | 0:27:16 | 0:57:32 | 1:55:05 |
| 22.1 | 13.73 | 02:43 | 04:22 | 0:13:34 | 0:27:09 | 0:57:17 | 1:54:33 |
| 22.2 | 13.79 | 02:42 | 04:21 | 0:13:31 | 0:27:02 | 0:57:01 | 1:54:02 |
| 22.3 | 13.86 | 02:41 | 04:20 | 0:13:27 | 0:26:54 | 0:56:46 | 1:53:32 |
| 22.4 | 13.92 | 02:41 | 04:19 | 0:13:24 | 0:26:47 | 0:56:31 | 1:53:01 |
| 22.5 | 13.98 | 02:40 | 04:17 | 0:13:20 | 0:26:40 | 0:56:16 | 1:52:31 |
| 22.6 | 14.04 | 02:39 | 04:16 | 0:13:16 | 0:26:33 | 0:56:01 | 1:52:01 |
| 22.7 | 14.11 | 02:39 | 04:15 | 0:13:13 | 0:26:26 | 0:55:46 | 1:51:32 |
| 22.8 | 14.17 | 02:38 | 04:14 | 0:13:09 | 0:26:19 | 0:55:31 | 1:51:02 |
| 22.9 | 14.23 | 02:37 | 04:13 | 0:13:06 | 0:26:12 | 0:55:17 | 1:50:33 |
| 23.0 | 14.29 | 02:37 | 04:12 | 0:13:03 | 0:26:05 | 0:55:02 | 1:50:04 |
| 23.1 | 14.35 | 02:36 | 04:11 | 0:12:59 | 0:25:58 | 0:54:48 | 1:49:36 |
| 23.2 | 14.42 | 02:35 | 04:10 | 0:12:56 | 0:25:52 | 0:54:34 | 1:49:07 |
| 23.3 | 14.48 | 02:35 | 04:09 | 0:12:53 | 0:25:45 | 0:54:20 | 1:48:39 |
| 23.4 | 14.54 | 02:34 | 04:08 | 0:12:49 | 0:25:38 | 0:54:06 | 1:48:12 |
| 23.5 | 14.60 | 02:33 | 04:07 | 0:12:46 | 0:25:32 | 0:53:52 | 1:47:44 |
| 23.6 | 14.66 | 02:33 | 04:05 | 0:12:43 | 0:25:25 | 0:53:38 | 1:47:17 |
| 23.7 | 14.73 | 02:32 | 04:04 | 0:12:39 | 0:25:19 | 0:53:25 | 1:46:49 |
| 23.8 | 14.79 | 02:31 | 04:03 | 0:12:36 | 0:25:13 | 0:53:11 | 1:46:22 |
| 23.9 | 14.85 | 02:31 | 04:02 | 0:12:33 | 0:25:06 | 0:52:58 | 1:45:56 |
| 24.0 | 14.91 | 02:30 | 04:01 | 0:12:30 | 0:25:00 | 0:52:45 | 1:45:29 |
This pace conversion chart for runners is a practical reference for anyone targeting new PBs or simply wanting to finish before the clock runs out. Whether you’re chasing a sub-20 5K, breaking 4 hours in the marathon, or making sure you stay ahead of a strict cut-off time, these paces and predicted times provide a clear benchmark.
Bookmark this page or print it before your next training block. Use it to plan, stay accountable, and keep your race goals — and cut-offs — well within reach.