♠ Posted by Paul Naylor at 9:37 AM
Pace can be a great tool during training, whether you are wanting to know the pace for a running event you're in, or setting a goal for that race. These chart can help you determine that. They can also assist you in training, for those workouts that are done on the track. These charts are something that you can always refer to.
Pace Table - Road
| Mile | 1500M | 5Km | 5 Mile | 10Km | 15Km | 10 Mile | 20Km | 1/2 Mara | 20 Mile | Marathon |
| 4:00 | 0:03:44 | 0:12:26 | 0:20:00 | 0:24:52 | 0:37:17 | 0:40:00 | 0:49:43 | 0:52:24 | 1:20:00 | 1:44:48 |
| 4:10 | 0:03:53 | 0:12:57 | 0:20:50 | 0:25:54 | 0:38:51 | 0:41:40 | 0:51:48 | 0:54:35 | 1:23:20 | 1:49:10 |
| 4:20 | 0:04:02 | 0:13:28 | 0:21:40 | 0:26:56 | 0:40:24 | 0:43:20 | 0:53:52 | 0:56:46 | 1:26:40 | 1:53:32 |
| 4:30 | 0:04:12 | 0:13:59 | 0:22:30 | 0:27:58 | 0:41:57 | 0:45:00 | 0:55:56 | 0:58:57 | 1:30:00 | 1:57:54 |
| 4:40 | 0:04:21 | 0:14:30 | 0:23:20 | 0:29:00 | 0:43:30 | 0:46:40 | 0:58:00 | 1:01:08 | 1:33:20 | 2:02:16 |
| 4:50 | 0:04:30 | 0:15:01 | 0:24:10 | 0:30:02 | 0:45:04 | 0:48:20 | 1:00:05 | 1:03:19 | 1:36:40 | 2:06:38 |
| 5:00 | 0:04:40 | 0:15:32 | 0:25:00 | 0:31:05 | 0:46:37 | 0:50:00 | 1:02:09 | 1:05:30 | 1:40:00 | 2:11:00 |
| 5:10 | 0:04:49 | 0:16:03 | 0:25:50 | 0:32:07 | 0:48:10 | 0:51:40 | 1:04:13 | 1:07:41 | 1:43:20 | 2:15:22 |
| 5:20 | 0:04:58 | 0:16:34 | 0:26:40 | 0:33:09 | 0:49:43 | 0:53:20 | 1:06:18 | 1:09:52 | 1:46:40 | 2:19:44 |
| 5:30 | 0:05:08 | 0:17:05 | 0:27:30 | 0:34:11 | 0:51:16 | 0:55:00 | 1:08:22 | 1:12:03 | 1:50:00 | 2:24:06 |
| 5:40 | 0:05:17 | 0:17:37 | 0:28:20 | 0:35:13 | 0:52:50 | 0:56:40 | 1:10:26 | 1:14:14 | 1:53:20 | 2:28:28 |
| 5:50 | 0:05:26 | 0:18:08 | 0:29:10 | 0:36:15 | 0:54:23 | 0:58:20 | 1:12:31 | 1:16:25 | 1:56:40 | 2:32:50 |
| 6:00 | 0:05:36 | 0:18:39 | 0:30:00 | 0:37:17 | 0:55:56 | 1:00:00 | 1:14:35 | 1:18:36 | 2:00:00 | 2:37:12 |
| 6:10 | 0:05:45 | 0:19:10 | 0:30:50 | 0:38:20 | 0:57:29 | 1:01:40 | 1:16:39 | 1:20:47 | 2:03:20 | 2:41:34 |
| 6:20 | 0:05:54 | 0:19:41 | 0:31:40 | 0:39:22 | 0:59:03 | 1:03:20 | 1:18:43 | 1:22:58 | 2:06:40 | 2:45:56 |
| 6:30 | 0:06:04 | 0:20:12 | 0:32:30 | 0:40:24 | 1:00:36 | 1:05:00 | 1:20:48 | 1:25:09 | 2:10:00 | 2:50:18 |
| 6:40 | 0:06:13 | 0:20:43 | 0:33:20 | 0:41:26 | 1:02:09 | 1:06:40 | 1:22:52 | 1:27:20 | 2:13:20 | 2:54:40 |
| 6:50 | 0:06:22 | 0:21:14 | 0:34:10 | 0:42:28 | 1:03:42 | 1:08:20 | 1:24:56 | 1:29:31 | 2:16:40 | 2:59:02 |
| 7:00 | 0:06:32 | 0:21:45 | 0:35:00 | 0:43:30 | 1:05:15 | 1:10:00 | 1:27:01 | 1:31:42 | 2:20:00 | 3:03:24 |
| 7:10 | 0:06:41 | 0:22:16 | 0:35:50 | 0:44:32 | 1:06:49 | 1:11:40 | 1:29:05 | 1:33:53 | 2:23:20 | 3:07:46 |
| 7:20 | 0:06:50 | 0:22:47 | 0:36:40 | 0:45:35 | 1:08:22 | 1:13:20 | 1:31:09 | 1:36:04 | 2:26:40 | 3:12:08 |
| 7:30 | 0:07:00 | 0:23:18 | 0:37:30 | 0:46:37 | 1:09:55 | 1:15:00 | 1:33:14 | 1:38:15 | 2:30:00 | 3:16:30 |
| 7:40 | 0:07:09 | 0:23:49 | 0:38:20 | 0:47:39 | 1:11:28 | 1:16:40 | 1:35:18 | 1:40:26 | 2:33:20 | 3:20:52 |
| 7:50 | 0:07:18 | 0:24:21 | 0:39:10 | 0:48:41 | 1:13:02 | 1:18:20 | 1:37:22 | 1:42:37 | 2:36:40 | 3:25:14 |
| 8:00 | 0:07:27 | 0:24:52 | 0:40:00 | 0:49:43 | 1:14:35 | 1:20:00 | 1:39:26 | 1:44:48 | 2:40:00 | 3:29:36 |
| 8:10 | 0:07:37 | 0:25:23 | 0:40:50 | 0:50:45 | 1:16:08 | 1:21:40 | 1:41:31 | 1:46:59 | 2:43:20 | 3:33:58 |
| 8:20 | 0:07:46 | 0:25:54 | 0:41:40 | 0:51:48 | 1:17:41 | 1:23:20 | 1:43:35 | 1:49:10 | 2:46:40 | 3:38:20 |
| 8:30 | 0:07:55 | 0:26:25 | 0:42:30 | 0:52:50 | 1:19:15 | 1:25:00 | 1:45:39 | 1:51:21 | 2:50:00 | 3:42:42 |
| 8:40 | 0:08:05 | 0:26:56 | 0:43:20 | 0:53:52 | 1:20:48 | 1:26:40 | 1:47:44 | 1:53:32 | 2:53:20 | 3:47:04 |
| 8:50 | 0:08:14 | 0:27:27 | 0:44:10 | 0:54:54 | 1:22:21 | 1:28:20 | 1:49:48 | 1:55:43 | 2:56:40 | 3:51:26 |
| 9:00 | 0:08:23 | 0:27:58 | 0:45:00 | 0:55:56 | 1:23:54 | 1:30:00 | 1:51:52 | 1:57:54 | 3:00:00 | 3:55:48 |
| 9:10 | 0:08:33 | 0:28:29 | 0:45:50 | 0:56:58 | 1:25:27 | 1:31:40 | 1:53:57 | 2:00:05 | 3:03:20 | 4:00:10 |
| 9:20 | 0:08:42 | 0:29:00 | 0:46:40 | 0:58:00 | 1:27:01 | 1:33:20 | 1:56:01 | 2:02:16 | 3:06:40 | 4:04:32 |
| 9:30 | 0:08:51 | 0:29:31 | 0:47:30 | 0:59:03 | 1:28:34 | 1:35:00 | 1:58:05 | 2:04:27 | 3:10:00 | 4:08:54 |
| 9:40 | 0:09:01 | 0:30:02 | 0:48:20 | 1:00:05 | 1:30:07 | 1:36:40 | 2:00:09 | 2:06:38 | 3:13:20 | 4:13:16 |
| 9:50 | 0:09:10 | 0:30:33 | 0:49:10 | 1:01:07 | 1:31:40 | 1:38:20 | 2:02:14 | 2:08:49 | 3:16:40 | 4:17:38 |
| 10:00 | 0:09:19 | 0:31:05 | 0:50:00 | 1:02:09 | 1:33:14 | 1:40:00 | 2:04:18 | 2:11:00 | 3:20:00 | 4:22:00 |
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Pace Table - Track
| Mile | 100m | 200m | 300m | 400m | 500m | 600m | 800m | 1000m | 1200m | 1600m | 2000m | 2400m | 3000m | 3200m | 5000m | 10000m |
| 4:00 | 00:14.9 | 00:29.8 | 00:44.7 | 00:59.7 | 01:14.5 | 01:29.5 | 01:59.3 | 02:29.1 | 02:59.0 | 03:58.6 | 04:58.3 | 05:57.9 | 07:27.4 | 07:57.2 | 12:25.7 | 24:51.3 |
| 4:10 | 00:15.5 | 00:31.1 | 00:46.6 | 01:02.1 | 01:17.6 | 01:33.2 | 02:04.3 | 02:35.3 | 03:06.4 | 04:08.6 | 05:10.7 | 06:12.8 | 07:46.0 | 08:17.1 | 12:56.7 | 25:53.5 |
| 4:20 | 00:16.1 | 00:32.3 | 00:48.5 | 01:04.6 | 01:20.8 | 01:36.9 | 02:09.2 | 02:41.6 | 03:13.9 | 04:18.5 | 05:23.1 | 06:27.7 | 08:04.7 | 08:37.0 | 13:27.8 | 26:55.6 |
| 4:30 | 00:16.8 | 00:33.6 | 00:50.3 | 01:07.1 | 01:23.9 | 01:40.7 | 02:14.2 | 02:47.8 | 03:21.3 | 04:28.4 | 05:35.5 | 06:42.7 | 08:23.3 | 08:56.9 | 13:58.9 | 27:57.7 |
| 4:40 | 00:17.4 | 00:34.8 | 00:52.2 | 01:09.6 | 01:27.0 | 01:44.4 | 02:19.2 | 02:54.0 | 03:28.8 | 04:38.4 | 05:48.0 | 06:57.6 | 08:42.0 | 09:16.8 | 14:29.9 | 28:59.9 |
| 4:50 | 00:18.0 | 00:36.0 | 00:54.0 | 01:12.1 | 01:30.1 | 01:48.1 | 02:24.2 | 03:00.2 | 03:36.2 | 04:48.3 | 06:00.4 | 07:12.5 | 09:00.6 | 09:36.6 | 15:01.0 | 30:02.0 |
| 5:00 | 00:18.6 | 00:37.3 | 00:55.9 | 01:14.6 | 01:33.2 | 01:51.8 | 02:29.1 | 03:06.4 | 03:43.7 | 04:58.3 | 06:12.8 | 07:27.4 | 09:19.2 | 09:56.5 | 15:32.1 | 31:04.2 |
| 5:10 | 00:19.2 | 00:38.5 | 00:57.8 | 01:17.1 | 01:36.3 | 01:55.6 | 02:34.1 | 03:12.6 | 03:51.2 | 05:08.2 | 06:25.3 | 07:42.3 | 09:37.9 | 10:16.4 | 16:03.2 | 32:06.3 |
| 5:20 | 00:19.9 | 00:39.8 | 00:59.6 | 01:19.5 | 01:39.4 | 01:59.3 | 02:39.1 | 03:18.8 | 03:58.6 | 05:18.2 | 06:37.7 | 07:57.2 | 09:56.5 | 10:36.3 | 16:34.2 | 33:08.4 |
| 5:30 | 00:20.5 | 00:41.0 | 01:05.1 | 01:22.0 | 01:42.5 | 02:03.0 | 02:44.0 | 03:25.1 | 04:06.1 | 05:28.1 | 06:50.1 | 08:12.1 | 10:15.2 | 10:56.2 | 17:05.3 | 34:10.6 |
| 5:40 | 00:21.1 | 00:42.3 | 01:03.4 | 01:24.5 | 01:45.6 | 02:06.8 | 02:49.0 | 03:31.3 | 04:13.5 | 05:38.0 | 07:02.5 | 08:27.1 | 10:33.8 | 11:16.1 | 17:36.4 | 35:12.7 |
| 5:50 | 00:21.7 | 00:43.5 | 01:05.2 | 01:27.0 | 01:48.7 | 02:10.5 | 02:54.0 | 03:37.5 | 04:21.0 | 05:48.0 | 07:15.0 | 08:42.0 | 10:52.5 | 11:36.0 | 18:07.4 | 36:14.9 |
| 6:00 | 00:22.3 | 00:44.7 | 01:07.1 | 01:29.5 | 01:51.8 | 02:14.2 | 02:59.0 | 03:43.7 | 04:28.4 | 05:57.9 | 07:27.4 | 08:56.9 | 11:11.1 | 11:55.8 | 18:38.5 | 37:17.0 |
| 6:10 | 00:23.0 | 00:46.0 | 01:08.9 | 01:32.0 | 01:54.9 | 02:17.9 | 03:03.9 | 03:49.9 | 04:35.9 | 06:07.9 | 07:39.8 | 09:11.8 | 11:29.7 | 12:15.7 | 19:09.6 | 38:19.1 |
| 6:20 | 00:23.6 | 00:47.2 | 01:10.8 | 01:34.5 | 01:58.0 | 02:21.7 | 03:08.9 | 03:56.1 | 04:43.4 | 06:17.8 | 07:52.3 | 09:26.7 | 11:48.4 | 12:35.6 | 19:40.6 | 39:21.3 |
| 6:30 | 00:24.2 | 00:48.5 | 01.12.7 | 01:36.9 | 02:01.1 | 02:25.4 | 03:13.9 | 04:02.3 | 04:50.8 | 06:27.7 | 08:04.7 | 09:41.6 | 12:07.0 | 12:55.5 | 20:11.7 | 40:23.4 |
| 6:40 | 00:24.8 | 00:49.7 | 01:14.5 | 01:39.4 | 02:04.3 | 02:29.1 | 03:18.8 | 04:08.6 | 04:58.3 | 06:37.7 | 08:17.1 | 09:56.5 | 12:25.7 | 13:15.4 | 20:42.8 | 41:25.6 |
| 6:50 | 00:25.5 | 00:51.0 | 01:16.4 | 01:41.9 | 02:07.4 | 02:32.9 | 03:23.8 | 04:14.8 | 05:05.7 | 06:47.6 | 08:29.5 | 10:11.4 | 12:44.3 | 13:35.3 | 21:13.8 | 42:27.7 |
| 7:00 | 00:26.1 | 00:52.2 | 01:18.3 | 01:44.4 | 02:10.5 | 02:36.6 | 03:28.8 | 04:21.0 | 05:13.2 | 06:57.6 | 08:42.0 | 10:26.4 | 13:02.9 | 13:55.1 | 21:44.9 | 43:29.8 |
| 7:10 | 00:26.7 | 00:53.4 | 01:20.1 | 01:46.9 | 02:13.6 | 02:40.3 | 03:33.8 | 04:27.2 | 05:20.6 | 07:07.5 | 08:54.4 | 10:41.3 | 13:21.6 | 14:15.0 | 22:16.0 | 44:32.0 |
| 7:20 | 00:27.3 | 00:54.7 | 01:22.0 | 01:49.4 | 02:16.7 | 02:44.0 | 03:38.7 | 04:33.4 | 05:28.1 | 07:17.5 | 09:06.8 | 10:56.2 | 13:40.2 | 14:34.9 | 22:47.1 | 45:34.1 |
| 7:30 | 00:27.9 | 00:55.9 | 01:23.9 | 01:51.8 | 02:19.8 | 02:47.8 | 03:43.7 | 04:39.6 | 05:35.5 | 07:27.4 | 09:19.2 | 11:11.1 | 13:58.9 | 14:54.8 | 23:18.1 | 46:36.2 |
| 7:40 | 00:28.6 | 00:57.2 | 01:25.7 | 01:54.3 | 02:22.9 | 02:51.5 | 03:48.7 | 04:45.8 | 05:43.0 | 07:37.3 | 09:31.7 | 11:26.0 | 14:17.5 | 15:14.7 | 23:49.2 | 47:38.4 |
| 7:50 | 00:29.2 | 00:58.4 | 01:27.6 | 01:56.8 | 02:26.5 | 02:55.2 | 03:53.6 | 04:52.1 | 05:50.5 | 07:47.3 | 09:44.1 | 11:40.9 | 14:36.2 | 15:34.6 | 24:20.3 | 48:40.5 |
| 8:00 | 00:29.8 | 00:59.7 | 01:29.5 | 01:59.3 | 02:29.1 | 02:59.0 | 03:58.6 | 04:58.3 | 05:57.9 | 07:57.2 | 09:56.5 | 11:55.8 | 14:54.8 | 15:54.5 | 24:51.3 | 49:42.7 |
| 8:10 | 00:30.4 | 01:00.9 | 01:31.3 | 02:01.8 | 02:32.2 | 03:02.7 | 04:03.6 | 05:04.5 | 06:05.4 | 08:07.2 | 10:09.0 | 12:10.8 | 15:13.4 | 16:14.3 | 25:22.4 | 50:44.8 |
| 8:20 | 00:31.0 | 01:02.1 | 01:33.2 | 02:04.3 | 02:35.3 | 03:06.4 | 04:08.6 | 05:10.7 | 06:12.8 | 08:17.1 | 10:21.4 | 12:25.7 | 15:32.1 | 16:34.2 | 25:53.5 | 51:46.9 |
| 8:30 | 00:31.7 | 01:03.4 | 01:35.0 | 02:06.8 | 02:38.5 | 03:10.1 | 04:13.5 | 05:16.9 | 06:20.3 | 08:27.1 | 10:33.8 | 12:40.6 | 15:50.7 | 16:54.1 | 26:24.5 | 52:49.1 |
| 8:40 | 00:32.3 | 01:04.6 | 01:36.9 | 02:09.2 | 02:41.5 | 03:13.9 | 04:18.5 | 05:23.1 | 06:27.7 | 08:37.0 | 10:46.2 | 12:55.5 | 16:09.4 | 17:14.0 | 26:55.6 | 53:51.2 |
| 8:50 | 00:32.9 | 01:05.9 | 01:38.8 | 02:11.7 | 02:44.6 | 03:17.6 | 04:23.5 | 05:29.3 | 06:35.2 | 08:46.9 | 10:58.7 | 13:10.4 | 16:28.0 | 17:33.9 | 27:26.7 | 54:53.4 |
| 9:00 | 00:33.5 | 01:07.1 | 01:40.6 | 02:14.2 | 02:47.7 | 03:21.3 | 04:28.4 | 05:35.5 | 06:42.7 | 08:56.9 | 11:11.1 | 13:25.3 | 16:46.6 | 17:53.8 | 27:57.7 | 55:55.5 |
| 9:10 | 00:34.2 | 01:08.4 | 01:42.5 | 02:16.7 | 02:50.9 | 03:25.1 | 04:33.4 | 05:41.8 | 06:50.1 | 09:06.8 | 11:23.5 | 13:40.2 | 17:05.3 | 18:13.6 | 28:28.8 | 56:57.6 |
| 9:20 | 00:34.8 | 01:09.6 | 01:44.4 | 02:19.2 | 02:54.0 | 03:28.8 | 04:38.4 | 05:48.0 | 06:57.6 | 09:16.8 | 11:36.0 | 13:55.1 | 17:23.9 | 18:33.5 | 28:59.9 | 57:59.8 |
| 9:30 | 00:35.4 | 01:10.8 | 01:46.2 | 02:21.7 | 02:57.1 | 03:32.5 | 04:43.4 | 05:54.2 | 07:05.0 | 09:26.7 | 11:48.4 | 14:10.1 | 17:42.6 | 18:53.4 | 29:31.0 | 59:01.9 |
| 9:40 | 00:36.0 | 01:12.1 | 01:48.1 | 02:24.2 | 03:00.2 | 03:36.2 | 04:48.3 | 06:00.4 | 07:12.5 | 09:36.6 | 12:00.8 | 14:25.0 | 18:01.2 | 19:13.3 | 30:02.0 | 00:04.1 |
| 9:50 | 00:36.6 | 01:13.3 | 01:50.0 | 02:26.6 | 03:03.3 | 03:40.0 | 04:53.3 | 06:06.6 | 07:19.9 | 09:46.6 | 12:13.2 | 14:39.9 | 18:19.9 | 19:33.2 | 30:33.1 | 01:06.2 |
| 10:00 | 00:37.3 | 01:14.6 | 01:51.8 | 02:29.1 | 03:06.4 | 03:43.7 | 04:58.3 | 06:12.8 | 07:27.4 | 09:56.5 | 12:25.7 | 14:54.8 | 18:38.5 | 19:53.1 | 31:04.2 | 02:08.3 |
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