Running Pace Chart and Split Times
Free interactive running pace chart for 5K, 10K, half marathon and marathon. Instant finish times, interval splits, VMA highlighting and probability heatmap for any pace.
A running pace chart is a reference table that converts running speed (min/km or km/h) into finish times for race distances like 5K, 10K, half marathon and marathon. Enter your VMA (Maximal Aerobic Speed) to highlight your personal pace row, switch between official race distances and interval training splits, and see a probability heatmap showing which times are realistically achievable based on the Péronnet-Thibault model.
How To Use This Pace Table
Set your VMA at the top. The row matching your maximal aerobic speed is highlighted in blue with a ⭐ - this is your ceiling for sustained effort.
Choose a mode: "Official" shows finish times for standard race distances (1K to 100K), "Intervals" shows split times for track workouts (100m to 5K).
Adjust the pace range and step to zoom in on the speeds that matter to you. The %VMA column shows each pace as a percentage of your maximal aerobic speed, and the color-coded heatmap highlights which times are realistically achievable.
Pace Table
Official race distances (1K to 100K)VMA = 15.0 km/h
61 rows
| min/km | km/h | %VMA | 1K | 1.5K | 2K | 3K | 5K | 10K | 15K | 20K | Half | 30K | Marathon | 50K | 100K |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 8'00" | 7.50 | 50% | 8'00" | 12'00" | 16'00" | 24'00" | 40'00" | 1h20'00" | 2h00'00" | 2h40'00" | 2h48'47" | 4h00'00" | 5h37'34" | 6h40'00" | 13h20'00" |
| 7'55" | 7.58 | 51% | 7'55" | 11'53" | 15'50" | 23'45" | 39'35" | 1h19'10" | 1h58'45" | 2h38'20" | 2h47'01" | 3h57'30" | 5h34'03" | 6h35'50" | 13h11'40" |
| 7'50" | 7.66 | 51% | 7'50" | 11'45" | 15'40" | 23'30" | 39'10" | 1h18'20" | 1h57'30" | 2h36'40" | 2h45'16" | 3h55'00" | 5h30'32" | 6h31'40" | 13h03'20" |
| 7'45" | 7.74 | 52% | 7'45" | 11'38" | 15'30" | 23'15" | 38'45" | 1h17'30" | 1h56'15" | 2h35'00" | 2h43'30" | 3h52'30" | 5h27'01" | 6h27'30" | 12h55'00" |
| 7'40" | 7.83 | 52% | 7'40" | 11'30" | 15'20" | 23'00" | 38'20" | 1h16'40" | 1h55'00" | 2h33'20" | 2h41'45" | 3h50'00" | 5h23'30" | 6h23'20" | 12h46'40" |
| 7'35" | 7.91 | 53% | 7'35" | 11'23" | 15'10" | 22'45" | 37'55" | 1h15'50" | 1h53'45" | 2h31'40" | 2h39'59" | 3h47'30" | 5h19'59" | 6h19'10" | 12h38'20" |
| 7'30" | 8.00 | 53% | 7'30" | 11'15" | 15'00" | 22'30" | 37'30" | 1h15'00" | 1h52'30" | 2h30'00" | 2h38'14" | 3h45'00" | 5h16'28" | 6h15'00" | 12h30'00" |
| 7'25" | 8.09 | 54% | 7'25" | 11'08" | 14'50" | 22'15" | 37'05" | 1h14'10" | 1h51'15" | 2h28'20" | 2h36'28" | 3h42'30" | 5h12'57" | 6h10'50" | 12h21'40" |
| 7'20" | 8.18 | 55% | 7'20" | 11'00" | 14'40" | 22'00" | 36'40" | 1h13'20" | 1h50'00" | 2h26'40" | 2h34'43" | 3h40'00" | 5h09'26" | 6h06'40" | 12h13'20" |
| 7'15" | 8.28 | 55% | 7'15" | 10'53" | 14'30" | 21'45" | 36'15" | 1h12'30" | 1h48'45" | 2h25'00" | 2h32'57" | 3h37'30" | 5h05'55" | 6h02'30" | 12h05'00" |
| 7'10" | 8.37 | 56% | 7'10" | 10'45" | 14'20" | 21'30" | 35'50" | 1h11'40" | 1h47'30" | 2h23'20" | 2h31'12" | 3h35'00" | 5h02'24" | 5h58'20" | 11h56'40" |
| 7'05" | 8.47 | 56% | 7'05" | 10'38" | 14'10" | 21'15" | 35'25" | 1h10'50" | 1h46'15" | 2h21'40" | 2h29'26" | 3h32'30" | 4h58'53" | 5h54'10" | 11h48'20" |
| 7'00" | 8.57 | 57% | 7'00" | 10'30" | 14'00" | 21'00" | 35'00" | 1h10'00" | 1h45'00" | 2h20'00" | 2h27'41" | 3h30'00" | 4h55'22" | 5h50'00" | 11h40'00" |
| 6'55" | 8.67 | 58% | 6'55" | 10'23" | 13'50" | 20'45" | 34'35" | 1h09'10" | 1h43'45" | 2h18'20" | 2h25'55" | 3h27'30" | 4h51'51" | 5h45'50" | 11h31'40" |
| 6'50" | 8.78 | 59% | 6'50" | 10'15" | 13'40" | 20'30" | 34'10" | 1h08'20" | 1h42'30" | 2h16'40" | 2h24'10" | 3h25'00" | 4h48'20" | 5h41'40" | 11h23'20" |
| 6'45" | 8.89 | 59% | 6'45" | 10'08" | 13'30" | 20'15" | 33'45" | 1h07'30" | 1h41'15" | 2h15'00" | 2h22'24" | 3h22'30" | 4h44'49" | 5h37'30" | 11h15'00" |
| 6'40" | 9.00 | 60% | 6'40" | 10'00" | 13'20" | 20'00" | 33'20" | 1h06'40" | 1h40'00" | 2h13'20" | 2h20'39" | 3h20'00" | 4h41'18" | 5h33'20" | 11h06'40" |
| 6'35" | 9.11 | 61% | 6'35" | 9'53" | 13'10" | 19'45" | 32'55" | 1h05'50" | 1h38'45" | 2h11'40" | 2h18'54" | 3h17'30" | 4h37'47" | 5h29'10" | 10h58'20" |
| 6'30" | 9.23 | 62% | 6'30" | 9'45" | 13'00" | 19'30" | 32'30" | 1h05'00" | 1h37'30" | 2h10'00" | 2h17'08" | 3h15'00" | 4h34'16" | 5h25'00" | 10h50'00" |
| 6'25" | 9.35 | 62% | 6'25" | 9'38" | 12'50" | 19'15" | 32'05" | 1h04'10" | 1h36'15" | 2h08'20" | 2h15'23" | 3h12'30" | 4h30'45" | 5h20'50" | 10h41'40" |
| 6'20" | 9.47 | 63% | 6'20" | 9'30" | 12'40" | 19'00" | 31'40" | 1h03'20" | 1h35'00" | 2h06'40" | 2h13'37" | 3h10'00" | 4h27'14" | 5h16'40" | 10h33'20" |
| 6'15" | 9.60 | 64% | 6'15" | 9'23" | 12'30" | 18'45" | 31'15" | 1h02'30" | 1h33'45" | 2h05'00" | 2h11'52" | 3h07'30" | 4h23'43" | 5h12'30" | 10h25'00" |
| 6'10" | 9.73 | 65% | 6'10" | 9'15" | 12'20" | 18'30" | 30'50" | 1h01'40" | 1h32'30" | 2h03'20" | 2h10'06" | 3h05'00" | 4h20'12" | 5h08'20" | 10h16'40" |
| 6'05" | 9.86 | 66% | 6'05" | 9'08" | 12'10" | 18'15" | 30'25" | 1h00'50" | 1h31'15" | 2h01'40" | 2h08'21" | 3h02'30" | 4h16'41" | 5h04'10" | 10h08'20" |
| 6'00" | 10.00 | 67% | 6'00" | 9'00" | 12'00" | 18'00" | 30'00" | 1h00'00" | 1h30'00" | 2h00'00" | 2h06'35" | 3h00'00" | 4h13'10" | 5h00'00" | 10h00'00" |
| 5'55" | 10.14 | 68% | 5'55" | 8'53" | 11'50" | 17'45" | 29'35" | 59'10" | 1h28'45" | 1h58'20" | 2h04'50" | 2h57'30" | 4h09'39" | 4h55'50" | 9h51'40" |
| 5'50" | 10.29 | 69% | 5'50" | 8'45" | 11'40" | 17'30" | 29'10" | 58'20" | 1h27'30" | 1h56'40" | 2h03'04" | 2h55'00" | 4h06'08" | 4h51'40" | 9h43'20" |
| 5'45" | 10.43 | 70% | 5'45" | 8'38" | 11'30" | 17'15" | 28'45" | 57'30" | 1h26'15" | 1h55'00" | 2h01'19" | 2h52'30" | 4h02'37" | 4h47'30" | 9h35'00" |
| 5'40" | 10.59 | 71% | 5'40" | 8'30" | 11'20" | 17'00" | 28'20" | 56'40" | 1h25'00" | 1h53'20" | 1h59'33" | 2h50'00" | 3h59'06" | 4h43'20" | 9h26'40" |
| 5'35" | 10.75 | 72% | 5'35" | 8'23" | 11'10" | 16'45" | 27'55" | 55'50" | 1h23'45" | 1h51'40" | 1h57'48" | 2h47'30" | 3h55'35" | 4h39'10" | 9h18'20" |
| 5'30" | 10.91 | 73% | 5'30" | 8'15" | 11'00" | 16'30" | 27'30" | 55'00" | 1h22'30" | 1h50'00" | 1h56'02" | 2h45'00" | 3h52'04" | 4h35'00" | 9h10'00" |
| 5'25" | 11.08 | 74% | 5'25" | 8'08" | 10'50" | 16'15" | 27'05" | 54'10" | 1h21'15" | 1h48'20" | 1h54'17" | 2h42'30" | 3h48'33" | 4h30'50" | 9h01'40" |
| 5'20" | 11.25 | 75% | 5'20" | 8'00" | 10'40" | 16'00" | 26'40" | 53'20" | 1h20'00" | 1h46'40" | 1h52'31" | 2h40'00" | 3h45'02" | 4h26'40" | 8h53'20" |
| 5'15" | 11.43 | 76% | 5'15" | 7'53" | 10'30" | 15'45" | 26'15" | 52'30" | 1h18'45" | 1h45'00" | 1h50'46" | 2h37'30" | 3h41'31" | 4h22'30" | 8h45'00" |
| 5'10" | 11.61 | 77% | 5'10" | 7'45" | 10'20" | 15'30" | 25'50" | 51'40" | 1h17'30" | 1h43'20" | 1h49'00" | 2h35'00" | 3h38'00" | 4h18'20" | 8h36'40" |
| 5'05" | 11.80 | 79% | 5'05" | 7'38" | 10'10" | 15'15" | 25'25" | 50'50" | 1h16'15" | 1h41'40" | 1h47'15" | 2h32'30" | 3h34'29" | 4h14'10" | 8h28'20" |
| 5'00" | 12.00 | 80% | 5'00" | 7'30" | 10'00" | 15'00" | 25'00" | 50'00" | 1h15'00" | 1h40'00" | 1h45'29" | 2h30'00" | 3h30'59" | 4h10'00" | 8h20'00" |
| 4'55" | 12.20 | 81% | 4'55" | 7'23" | 9'50" | 14'45" | 24'35" | 49'10" | 1h13'45" | 1h38'20" | 1h43'44" | 2h27'30" | 3h27'28" | 4h05'50" | 8h11'40" |
| 4'50" | 12.41 | 83% | 4'50" | 7'15" | 9'40" | 14'30" | 24'10" | 48'20" | 1h12'30" | 1h36'40" | 1h41'58" | 2h25'00" | 3h23'57" | 4h01'40" | 8h03'20" |
| 4'45" | 12.63 | 84% | 4'45" | 7'08" | 9'30" | 14'15" | 23'45" | 47'30" | 1h11'15" | 1h35'00" | 1h40'13" | 2h22'30" | 3h20'26" | 3h57'30" | 7h55'00" |
| 4'40" | 12.86 | 86% | 4'40" | 7'00" | 9'20" | 14'00" | 23'20" | 46'40" | 1h10'00" | 1h33'20" | 1h38'27" | 2h20'00" | 3h16'55" | 3h53'20" | 7h46'40" |
| 4'35" | 13.09 | 87% | 4'35" | 6'53" | 9'10" | 13'45" | 22'55" | 45'50" | 1h08'45" | 1h31'40" | 1h36'42" | 2h17'30" | 3h13'24" | 3h49'10" | 7h38'20" |
| 4'30" | 13.33 | 89% | 4'30" | 6'45" | 9'00" | 13'30" | 22'30" | 45'00" | 1h07'30" | 1h30'00" | 1h34'56" | 2h15'00" | 3h09'53" | 3h45'00" | 7h30'00" |
| 4'25" | 13.58 | 91% | 4'25" | 6'38" | 8'50" | 13'15" | 22'05" | 44'10" | 1h06'15" | 1h28'20" | 1h33'11" | 2h12'30" | 3h06'22" | 3h40'50" | 7h21'40" |
| 4'20" | 13.85 | 92% | 4'20" | 6'30" | 8'40" | 13'00" | 21'40" | 43'20" | 1h05'00" | 1h26'40" | 1h31'25" | 2h10'00" | 3h02'51" | 3h36'40" | 7h13'20" |
| 4'15" | 14.12 | 94% | 4'15" | 6'23" | 8'30" | 12'45" | 21'15" | 42'30" | 1h03'45" | 1h25'00" | 1h29'40" | 2h07'30" | 2h59'20" | 3h32'30" | 7h05'00" |
| 4'10" | 14.40 | 96% | 4'10" | 6'15" | 8'20" | 12'30" | 20'50" | 41'40" | 1h02'30" | 1h23'20" | 1h27'54" | 2h05'00" | 2h55'49" | 3h28'20" | 6h56'40" |
| 4'05" | 14.69 | 98% | 4'05" | 6'08" | 8'10" | 12'15" | 20'25" | 40'50" | 1h01'15" | 1h21'40" | 1h26'09" | 2h02'30" | 2h52'18" | 3h24'10" | 6h48'20" |
| 4'00"⭐ | 15.00 | 100% | 4'00" | 6'00" | 8'00" | 12'00" | 20'00" | 40'00" | 1h00'00" | 1h20'00" | 1h24'23" | 2h00'00" | 2h48'47" | 3h20'00" | 6h40'00" |
| 3'55" | 15.32 | 102% | 3'55" | 5'53" | 7'50" | 11'45" | 19'35" | 39'10" | 58'45" | 1h18'20" | 1h22'38" | 1h57'30" | 2h45'16" | 3h15'50" | 6h31'40" |
| 3'50" | 15.65 | 104% | 3'50" | 5'45" | 7'40" | 11'30" | 19'10" | 38'20" | 57'30" | 1h16'40" | 1h20'52" | 1h55'00" | 2h41'45" | 3h11'40" | 6h23'20" |
| 3'45" | 16.00 | 107% | 3'45" | 5'38" | 7'30" | 11'15" | 18'45" | 37'30" | 56'15" | 1h15'00" | 1h19'07" | 1h52'30" | 2h38'14" | 3h07'30" | 6h15'00" |
| 3'40" | 16.36 | 109% | 3'40" | 5'30" | 7'20" | 11'00" | 18'20" | 36'40" | 55'00" | 1h13'20" | 1h17'21" | 1h50'00" | 2h34'43" | 3h03'20" | 6h06'40" |
| 3'35" | 16.74 | 112% | 3'35" | 5'23" | 7'10" | 10'45" | 17'55" | 35'50" | 53'45" | 1h11'40" | 1h15'36" | 1h47'30" | 2h31'12" | 2h59'10" | 5h58'20" |
| 3'30" | 17.14 | 114% | 3'30" | 5'15" | 7'00" | 10'30" | 17'30" | 35'00" | 52'30" | 1h10'00" | 1h13'50" | 1h45'00" | 2h27'41" | 2h55'00" | 5h50'00" |
| 3'25" | 17.56 | 117% | 3'25" | 5'08" | 6'50" | 10'15" | 17'05" | 34'10" | 51'15" | 1h08'20" | 1h12'05" | 1h42'30" | 2h24'10" | 2h50'50" | 5h41'40" |
| 3'20" | 18.00 | 120% | 3'20" | 5'00" | 6'40" | 10'00" | 16'40" | 33'20" | 50'00" | 1h06'40" | 1h10'20" | 1h40'00" | 2h20'39" | 2h46'40" | 5h33'20" |
| 3'15" | 18.46 | 123% | 3'15" | 4'53" | 6'30" | 9'45" | 16'15" | 32'30" | 48'45" | 1h05'00" | 1h08'34" | 1h37'30" | 2h17'08" | 2h42'30" | 5h25'00" |
| 3'10" | 18.95 | 126% | 3'10" | 4'45" | 6'20" | 9'30" | 15'50" | 31'40" | 47'30" | 1h03'20" | 1h06'49" | 1h35'00" | 2h13'37" | 2h38'20" | 5h16'40" |
| 3'05" | 19.46 | 130% | 3'05" | 4'38" | 6'10" | 9'15" | 15'25" | 30'50" | 46'15" | 1h01'40" | 1h05'03" | 1h32'30" | 2h10'06" | 2h34'10" | 5h08'20" |
| 3'00" | 20.00 | 133% | 3'00" | 4'30" | 6'00" | 9'00" | 15'00" | 30'00" | 45'00" | 1h00'00" | 1h03'18" | 1h30'00" | 2h06'35" | 2h30'00" | 5h00'00" |
Your VMA pace (15.0 km/h) — 100% maximal aerobic speed
Probability of achieving the time (based on your VMA)
Based on the Péronnet-Thibault model (1989) for sustainable %VMA over duration, combined with Hopkins et al. (2001) within-athlete race variability (CV). Colors represent probability bands from the normal distribution.
Speed Comparisons - How Fast Are You?
5-6 km/h
Brisk walk
6-8 km/h
Easy jog
8-10 km/h
Casual runner
10-12 km/h
Happy dog trot
12-14 km/h
Solid amateur
14-16 km/h
Club runner
16-18 km/h
Competitive club
18-20 km/h
Regional elite
20-22 km/h
National elite
22+ km/h
World class / Pro
Important notice
This pace table provides theoretical calculations assuming constant pace on flat terrain. Actual race times depend on elevation, weather, nutrition, and fitness. Use this tool as a reference, not a guarantee. Consult a coach for personalized training plans.