Keep this reference card in your running bag or on your fridge for quick pace lookups.
| min/mile |
min/km |
mph |
km/h |
| 6:00 |
3:44 |
10.0 |
16.1 |
| 6:30 |
4:02 |
9.2 |
14.9 |
| 7:00 |
4:21 |
8.6 |
13.8 |
| 7:30 |
4:40 |
8.0 |
12.9 |
| 8:00 |
4:58 |
7.5 |
12.1 |
| 8:30 |
5:17 |
7.1 |
11.3 |
| 9:00 |
5:36 |
6.7 |
10.7 |
| 9:30 |
5:54 |
6.3 |
10.2 |
| 10:00 |
6:13 |
6.0 |
9.7 |
| 10:30 |
6:31 |
5.7 |
9.2 |
| 11:00 |
6:50 |
5.5 |
8.8 |
| 11:30 |
7:09 |
5.2 |
8.4 |
| 12:00 |
7:27 |
5.0 |
8.0 |
| 12:30 |
7:46 |
4.8 |
7.7 |
| 13:00 |
8:05 |
4.6 |
7.4 |
Quick conversions:
- To convert min/mile to min/km: multiply by 0.621
- To convert min/km to min/mile: multiply by 1.609
| Pace (min/mi) |
Finish Time |
| 6:00 |
18:38 |
| 6:30 |
20:11 |
| 7:00 |
21:45 |
| 7:30 |
23:18 |
| 8:00 |
24:51 |
| 8:30 |
26:25 |
| 9:00 |
27:58 |
| 9:30 |
29:31 |
| 10:00 |
31:05 |
| 10:30 |
32:38 |
| 11:00 |
34:11 |
| 12:00 |
37:17 |
| Pace (min/mi) |
Finish Time |
| 6:00 |
37:17 |
| 6:30 |
40:23 |
| 7:00 |
43:30 |
| 7:30 |
46:36 |
| 8:00 |
49:43 |
| 8:30 |
52:49 |
| 9:00 |
55:56 |
| 9:30 |
59:02 |
| 10:00 |
1:02:09 |
| 10:30 |
1:05:16 |
| 11:00 |
1:08:22 |
| 12:00 |
1:14:35 |
| Pace (min/mi) |
Finish Time |
| 6:00 |
1:18:39 |
| 6:30 |
1:25:13 |
| 7:00 |
1:31:46 |
| 7:30 |
1:38:20 |
| 8:00 |
1:44:53 |
| 8:30 |
1:51:27 |
| 9:00 |
1:58:00 |
| 9:30 |
2:04:34 |
| 10:00 |
2:11:07 |
| 10:30 |
2:17:41 |
| 11:00 |
2:24:14 |
| 12:00 |
2:37:21 |
| Pace (min/mi) |
Finish Time |
| 6:00 |
2:37:19 |
| 6:30 |
2:50:26 |
| 7:00 |
3:03:33 |
| 7:30 |
3:16:39 |
| 8:00 |
3:29:46 |
| 8:30 |
3:42:53 |
| 9:00 |
3:56:00 |
| 9:30 |
4:09:06 |
| 10:00 |
4:22:13 |
| 10:30 |
4:35:20 |
| 11:00 |
4:48:26 |
| 12:00 |
5:14:40 |
Fill in based on your fitness level (use a VDOT or pace calculator)
| Zone |
Purpose |
My Pace Range |
| Easy |
Recovery, aerobic base |
__ to __ /mi |
| Long Run |
Endurance building |
__ to __ /mi |
| Marathon Pace |
Race-specific endurance |
__ /mi |
| Tempo/Threshold |
Lactate threshold work |
__ /mi |
| Interval (5K pace) |
VO2max development |
__ /mi |
| Repetition |
Speed and form |
__ /mi |
| If your 5K is... |
Easy pace |
Tempo pace |
5K/Interval pace |
| 20:00 |
8:30-9:30 |
6:50-7:00 |
6:26 |
| 22:00 |
9:00-10:00 |
7:30-7:45 |
7:05 |
| 25:00 |
10:00-11:00 |
8:30-8:45 |
8:03 |
| 28:00 |
11:00-12:00 |
9:30-9:45 |
9:01 |
| 30:00 |
11:30-12:30 |
10:00-10:15 |
9:40 |
5K (3.1 miles)
| Goal Time |
Per Mile |
1 mi |
2 mi |
3 mi |
Finish |
| 20:00 |
6:27 |
6:27 |
12:54 |
19:21 |
20:00 |
| 25:00 |
8:04 |
8:04 |
16:08 |
24:12 |
25:00 |
| 30:00 |
9:41 |
9:41 |
19:22 |
29:03 |
30:00 |
Half Marathon (13.1 miles)
| Goal Time |
Per Mile |
5 mi |
10 mi |
Finish |
| 1:45:00 |
8:00 |
40:00 |
1:20:00 |
1:45:00 |
| 2:00:00 |
9:09 |
45:45 |
1:31:30 |
2:00:00 |
| 2:15:00 |
10:18 |
51:30 |
1:43:00 |
2:15:00 |
Marathon (26.2 miles)
| Goal Time |
Per Mile |
Half |
20 mi |
Finish |
| 3:30:00 |
8:01 |
1:45:00 |
2:40:20 |
3:30:00 |
| 4:00:00 |
9:09 |
2:00:00 |
3:03:00 |
4:00:00 |
| 4:30:00 |
10:18 |
2:15:00 |
3:26:00 |
4:30:00 |
Fill in based on your max HR (or use 220 - age as estimate)
My Max HR: **__** bpm
| Zone |
% of Max |
My Range |
Purpose |
| 1 |
50-60% |
- |
Recovery |
| 2 |
60-70% |
- |
Easy/Aerobic |
| 3 |
70-80% |
- |
Moderate |
| 4 |
80-90% |
- |
Threshold |
| 5 |
90-100% |
- |
VO2max |
| From This Race |
To Estimate This |
Multiply Time By |
| 5K |
10K |
× 2.1 |
| 10K |
Half Marathon |
× 2.2 |
| Half Marathon |
Marathon |
× 2.1 - 2.2 |
| 5K |
Marathon |
× 4.6 - 4.8 |
Examples:
- 25:00 5K → ~52:30 10K → ~1:55 Half → ~4:00 Marathon
- 20:00 5K → ~42:00 10K → ~1:32 Half → ~3:12 Marathon
| Speed (mph) |
Pace (min/mi) |
| 5.0 |
12:00 |
| 5.5 |
10:55 |
| 6.0 |
10:00 |
| 6.5 |
9:14 |
| 7.0 |
8:34 |
| 7.5 |
8:00 |
| 8.0 |
7:30 |
| 8.5 |
7:04 |
| 9.0 |
6:40 |
| 9.5 |
6:19 |
| 10.0 |
6:00 |
| 10.5 |
5:43 |
| 11.0 |
5:27 |
| Race |
Miles |
Kilometers |
| 5K |
3.107 |
5.0 |
| 10K |
6.214 |
10.0 |
| 15K |
9.321 |
15.0 |
| 10 Miles |
10.0 |
16.09 |
| Half Marathon |
13.109 |
21.097 |
| Marathon |
26.219 |
42.195 |
Print this card, laminate it, and keep it handy!
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