Running Pace Calculator: Complete Tables for Marathon, Half and 10K

Knowing your target pace and your exact split times is the foundation of a successful race against the clock. But how do you go from a goal ("I want to run a marathon in 3:30") to a precise pace per kilometre? How do you know whether that goal is consistent with your current level?

In this guide, you'll find the complete pace tables for the three classic distances (marathon, half marathon, 10K), along with the methods to calculate your pace and check that your goal makes sense.

Converting pace to speed: the formula

Pace (min/km) and speed (km/h) are two ways of expressing the same rhythm. To go from one to the other:

Speed (km/h) = 60 / pace (in decimal minutes)

Pace (min/km) = 60 / speed (in km/h)

Example: 5:00/km = 5 minutes per km. 60 / 5 = 12 km/h.

Reverse example: 10 km/h = 6:00/km. 60 / 10 = 6 minutes per km.

Marathon pace table (42.195 km)

Here are the target paces for the most popular marathon goal times.

2:30 — 3:33/km — 16.9 km/h — Regional elite
3:00 — 4:15/km — 14.1 km/h — Highly experienced
3:15 — 4:37/km — 13.0 km/h — Experienced +
3:30 — 4:58/km — 12.1 km/h — Experienced
3:45 — 5:20/km — 11.3 km/h — Good regional level
4:00 — 5:41/km — 10.55 km/h — Solid intermediate
4:15 — 6:03/km — 9.9 km/h — Intermediate
4:30 — 6:24/km — 9.4 km/h — Ambitious first marathon
4:45 — 6:45/km — 8.9 km/h — First marathon
5:00 — 7:06/km — 8.4 km/h — Finisher

Half marathon pace table (21.097 km)

The paces for the most popular half marathon goal times.

1:15 — 3:33/km — 16.9 km/h — Regional elite
1:20 — 3:47/km — 15.8 km/h — Highly experienced
1:30 — 4:15/km — 14.1 km/h — Experienced
1:35 — 4:30/km — 13.4 km/h — Good regional level
1:40 — 4:44/km — 12.7 km/h — Seasoned
1:45 — 4:58/km — 12.1 km/h — Solid intermediate
1:50 — 5:12/km — 11.5 km/h — Consistent and improving
2:00 — 5:41/km — 10.55 km/h — Achievable goal with training
2:15 — 6:24/km — 9.4 km/h — Ambitious first half
2:30 — 7:06/km — 8.4 km/h — First half, finisher

10K pace table

The paces for the most popular 10K goal times.

32:00 — 3:12/km — 18.8 km/h — Regional elite
35:00 — 3:30/km — 17.1 km/h — Highly experienced
40:00 — 4:00/km — 15.0 km/h — Experienced
45:00 — 4:30/km — 13.3 km/h — Good level
50:00 — 5:00/km — 12.0 km/h — Solid intermediate
55:00 — 5:30/km — 10.9 km/h — Intermediate
1:00:00 — 6:00/km — 10.0 km/h — First 10K under control
1:10:00 — 7:00/km — 8.6 km/h — Confirmed finisher

How to calculate the target pace for your goal

If your goal isn't in the tables, here's how to calculate your target pace.

The quick method

Target pace (in seconds/km) = total time (in seconds) / distance (in km)

Example for a 3:47 marathon (13,620 seconds): 13,620 / 42.195 = 322.8 seconds/km = 5:23/km.

The visual method

You can estimate your target pace by starting from the closest time in the table. For example, to aim for 3:47 in the marathon, take the pace for 3:45 (5:20/km) and add roughly 1 second per km to get 5:23/km.

Checking that your goals are consistent

Your times over different distances need to be consistent with each other. If you run a 10K in 50 minutes, aiming for sub-3:30 in the marathon is highly unlikely. Here are the reference ratios.

From 10K to half

Multiply by 2.1

Example: 50 min × 2.1 = 1:45

From half to marathon

Multiply by 2.1 to 2.2

Example: 1:45 × 2.15 = 3:45

From 10K to marathon

Multiply by 4.4 to 4.7

Example: 50 min × 4.5 = 3:45

The lower coefficient (2.1 for half → marathon, for example) applies to highly trained runners with a big weekly volume. The higher coefficient (2.2) applies to less experienced runners or those in lesser shape.

How to use your target pace in training

Specific sessions

Once your target pace is set, build sessions at that specific pace into your preparation. For the marathon, sessions like 3 × 4 km at marathon pace. For the half, sessions of 3 × 3 km at half marathon pace.

Long runs with a section at target pace

On your long runs, include a section at target pace towards the end of the run. This gets you used to running at your specific pace with accumulated fatigue, exactly like on race day.

Your GPS watch screen

Set up a screen on your watch showing your target pace, your current pace and your average pace. That way you can check in real time whether you're on the right rhythm.

The trap of over-optimistic conversions

Many runners overestimate their marathon potential based on their 10K. If you rarely run more than 12 km per week, multiplying your 10K by 4.4 to estimate your marathon gives you a target you'll never hold over 42 km.

Rule of caution: for a first marathon, multiply your recent 10K by 4.7 (not 4.4). For a runner with a big weekly volume and marathon experience, 4.4 is more realistic.

For the details of training at different paces, also check out our guide what pace for a half marathon.

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→ 10K Pace for 40 Minutes: Splits and Training Plan

→ Marathon Pace: How to Calculate It and Hold It for 42 km

→ What vVO2max for a 3, 3:30, 4 or 4:30 Marathon? The Reference Table

→ 10K Pace for 1 Hour: Splits and Training Plan

→ Five Ways to Reinvent Your Long Run