FITNESS TOOLBOX
Pace Charts
Running Pace Chart
Mile Pace
2
Miles
3
Miles
5K
5
Miles
10K
15K
10 Miles
20K
1/2 Marathon
Marathon
4:30
9:00
13:30
13:59
22:30
27:58
41:57
45:00
55:55
58:30
1:57:54
4:40
9:20
14:00
14:30
23:20
29:00
43:30
46:40
58:00
1:01:08
2:03:22
4:50
9:40
14:30
15:01
24:10
30:02
45:03
48:20
1:00:04
1:03:19
2:07:44
5:00
10:00
15:00
15:32
25:00
31:04
46:36
50:00
1:02:08
1:05:30
2:11:06
5:10
10:20
15:30
16:03
25:50
32:06
48:09
51:40
1:04:12
1:07:41
2:15:28
5:20
10:40
16:00
16:34
26:40
33:08
49:42
53:20
1:06:17
1:09:52
2:19:50
5:30
11:00
16:30
17:05
27:30
34:10
51:15
55:00
1:08:21
1:12:03
2:24:12
5:40
11:20
17:00
17:36
28:20
35:12
52:48
56:40
1:10:25
1:14:14
2:28:34
5:50
11:40
17:30
18:07
29:10
36:14
54:21
58:20
1:12:30
1:16:25
2:32:56
6:00
12:00
18:00
18:39
30:00
37:17
55:56
1:00:00
1:14:34
1:18:36
2:37:19
6:10
12:20
18:30
19:10
30:50
38:19
57:29
1:01:40
1:16:38
1:20:47
2:41:41
6:20
12:40
19:00
19:41
31:40
39:22
59:03
1:03:20
1:18:42
1:22:58
2:46:03
6:30
13:00
19:30
20:12
32:30
40:24
1:00:36
1:05:00
1:20:47
1:25:09
2:50:25
6:40
13:20
20:00
20:43
33:20
41:26
1:02:09
1:06:40
1:22:51
1:27:20
2:54:47
6:50
13:40
20:30
21:14
34:10
42:28
1:03:42
1:08:20
1:24:55
1:29:31
2:59:09
7:00
14:00
21:00
21:45
35:00
43:30
1:05:15
1:10:00
1:27:00
1:31:42
3:03:03
7:10
14:20
21:30
22:16
35:50
44:32
1:06:48
1:11:40
1:29:04
1:33:53
3:07:55
7:20
14:40
22:00
22:47
36:40
45:34
1:08:21
1:13:20
1:31:08
1:36:04
3:12:17
7:30
15:00
22:30
23:18
37:30
46:36
1:09:54
1:15:00
1:33:12
1:38:15
3:16:39
7:40
15:20
23:00
23:49
38:20
47:38
1:11:27
1:16:40
1:35:17
1:40:26
3:21:01
7:50
15:40
23:30
24:20
39:10
48:40
1:13:00
1:18:20
1:37:21
1:42:37
3:25:23
8:00
16:00
24:00
24:51
40:00
49:42
1:14:33
1:20:00
1:39:25
1:44:48
3:29:45
8:10
16:20
24:30
25:22
40:50
50:44
1:16:06
1:21:40
1:41:29
1:46:59
3:34:07
8:20
16:40
25:00
25:53
41:40
51:46
1:17:39
1:23:20
1:43:34
1:49:10
3:28:39
8:30
17:00
25:30
26:24
42:30
52:48
1:19:12
1:25:00
1:45:38
1:51:21
3:42:41
8:40
17:20
26:00
26:56
43:20
53:50
1:20:45
1:26:40
1:47:42
1:52:40
3:47:13
8:50
17:40
26:30
27:27
44:10
54:52
1:22:18
1:28:20
1:49:47
1:55:43
3:51:35
9:00
18:00
27:00
27:58
45:00
55:54
1:23:51
1:30:00
1:51:51
1:57:54
3:56:00
9:10
18:20
27:30
28:29
45:50
56:56
1:25:54
1:31:40
1:53:55
2:00:05
4:00:22
9:20
18:40
28:00
29:00
46:40
57:58
1:26:57
1:33:20
1:55:59
2:02:16
4:04:44
9:30
19:00
28:30
29:31
47:30
59:00
1:28:30
1:35:00
1:58:04
2:04:27
4:09:06
9:40
19:20
29:00
30:02
48:20
1:00:02
1:30:03
1:36:40
2:00:08
2:06:36
4:13:28
9:50
19:40
29:30
30:33
49:10
1:01:04
1:31:36
1:38:20
2:02:12
2:08:49
4:17:50
Printer Friendly Chart
Effort Based Treadmill Training Speeds*
MPH Setting on Treadmill
Flat Road Pace**
0%**
1%
2%
3%
4%
5%
6%
7%
8%
9%
10%
5.0
12:00
12:31
11:44
11:05
10:32
10:03
9:38
9:16
8:56
8:38
8:22
8:07
5.2
11:32
12:02
11:18
10:42
10:11
9:44
9:20
8:59
8:40
8:23
8:08
7:54
5.4
11:07
11:35
10:55
10:20
9:51
9:26
9:03
8:43
8:25
8:09
7:55
7:41
5.6
10:43
11:10
10:32
10:00
9:33
9:09
8:48
8:29
8:12
7:56
7:42
7:29
5.8
10:21
10:47
10:12
9:42
9:16
8:53
8:33
8:15
7:58
7:44
7:30
7:18
6.0
10:00
10:26
9:52
9:24
9:00
8:38
8:19
8:02
7:46
7:32
7:19
7:07
6.1
9:50
10:15
9:43
9:16
8:52
8:31
8:12
7:55
7:40
7:26
7:14
7:02
6.2
9:41
10:05
9:34
9:08
8:44
8:24
8:06
7:49
7:34
7:21
7:08
6:57
6.3
9:31
9:56
9:26
9:00
8:37
8:17
7:59
7:43
7:29
7:15
7:03
6:52
6.4
9:23
9:46
9:17
8:52
8:30
8:10
7:53
7:37
7:23
7:10
6:58
6:47
6.5
9:14
9:37
9:09
8:45
8:23
8:04
7:47
7:32
7:18
7:05
6:53
6:43
6.6
9:05
9:29
9:01
8:37
8:16
7:58
7:41
7:26
7:13
7:00
6:49
6:38
6.7
8:57
9:20
8:53
