Easily determine your pace per kilometre for common race distances.
While we know running a real race in 2020 is becoming harder to do, we also know runners are trying to stay motivated with their training by signing up for virtual races. If you’re one of the many people logging times for the race you signed up for, you may be wondering where your regular paces running during quarantine will place you for an upcoming race distance.
That’s why figuring out the pace you’ll need to hit your goal is important when doing your training. Luckily, you don’t have to lock in to one specific time for every run that you do.
According to running coach Susan Paul, typically runners add 20 seconds per Kmm to their goal race pace to as much as 1 minutes per Km. How much you choose to slow down is up to you, but remember that the longer the run, the slower the pace should be on most days. If you want to take the guesswork out of everything, you can plug in your goal time to our Training Pace Calculator tool to see how hard you should make every style of run.
Keep in mind that it’s often hard to hit the perfect pace for every run. Your training paces will also vary based on things like the weather conditions, whether it’s uphill or downhill, or the terrain you are running on. Plus, other factors like poor sleep or stress at home can derail a planned.
So use the following pace charts as a reference point for where you want to be with your average running pace.
How these charts help: Our pace charts show what time a given pace will produce for six common race distances: 5K, 10K, half marathon, and marathon. Charts are available for pace per kilometre, from 3:00 per kilometre to 12:59 per kilometre.
Why use these charts: There are two main reasons to consult these charts. First, to easily determine your pace per mile and/or pace per kilometre from a race or recent training run.
Second, to see what pace you’ll need to average for a goal time. For example, if you’re targeting a sub-1:50 half marathon, you can easily see that you’ll need to run 8:23 per mile or faster. Knowing that pace, you can then structure your training accordingly.
How to use this tool: Choose which measure of pace—per mile or per kilometre—you prefer. Then select the page devoted to the pace range that most closely matches your typical times.
MINUTES PER KILOMETRE
- 3:00 – 3:59 pace
- 4:00 – 4:59 pace
- 5:00 – 5:59 pace
- 6:00 – 6:59 pace
- 7:00 – 7:59 pace
- 8:00 – 8:59 pace
- 9:00 – 9:59 pace
- 10:00 – 10:59 pace
- 11:00 – 11:59 pace
- 12:00 – 12:59 pace