Running Pace Chart: Pace, Speed and Race Times Explained
2026-06-10
Pace is the time it takes to cover one unit of distance — usually a kilometer or a mile. Knowing your pace lets you plan races, pace intervals and predict finish times. This guide explains the conversions and how to use them.
Pace, speed and time
Three numbers are linked: time = distance × pace. Fix any two and the third follows.
- Pace 4:00/km → speed 15.0 km/h
- Pace 5:00/km → speed 12.0 km/h
- Pace 6:00/km → speed 10.0 km/h
To convert km pace to mile pace, multiply by 1.609. So 4:00/km ≈ 6:26/mile.
Use the pace calculator to convert instantly between any two of pace, time and distance.
Common paces and finish times
| Pace /km | 5K | 10K | Half | Marathon |
|---|---|---|---|---|
| 4:00 | 20:00 | 40:00 | 1:24:25 | 2:48:50 |
| 4:30 | 22:30 | 45:00 | 1:34:57 | 3:09:53 |
| 5:00 | 25:00 | 50:00 | 1:45:29 | 3:30:58 |
| 5:30 | 27:30 | 55:00 | 1:56:02 | 3:52:02 |
| 6:00 | 30:00 | 1:00:00 | 2:06:35 | 4:13:06 |
These assume an even pace throughout — real races vary with terrain and fatigue.
Predicting a race from another result
You can estimate a race time from a recent result using Riegel's formula: T2 = T1 × (D2 / D1)^1.06. The 1.06 exponent accounts for slowing down over longer distances. Our race time predictor does this for you across 5K, 10K, half and marathon.
Putting it to work
Once you know your target pace, build the session and load it onto your watch with the Garmin workout builder — for example 5 x 1000 @ 4:00 r 2:00 for a threshold set.