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running pace chart |
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running pace chart |
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| distance | ||||||||||||||
| min/mile | 3 miles | 5 Km | 6 miles | 10 Km | 10 miles | 15 Km | Half Marathon | 15 miles | 18 miles | 30 Km | 20 miles | Marathon | 50 Km | 50 miles |
| 4:00 | 0:12:00 | 0:12:26 | 0:24:00 | 0:24:52 | 0:40:00 | 0:37:17 | 0:52:24 | 1:00:00 | 1:12:00 | 1:14:35 | 1:20:00 | 1:44:48 | 2:04:18 | 3:20:00 |
| 4:30 | 0:13:30 | 0:13:59 | 0:27:00 | 0:27:58 | 0:45:00 | 0:41:57 | 0:58:57 | 1:07:30 | 1:21:00 | 1:23:54 | 1:30:00 | 1:57:54 | 2:19:50 | 3:45:00 |
| 5:00 | 0:15:00 | 0:15:32 | 0:30:00 | 0:31:05 | 0:50:00 | 0:46:37 | 1:05:30 | 1:15:00 | 1:30:00 | 1:33:14 | 1:40:00 | 2:11:00 | 2:35:23 | 4:10:00 |
| 5:30 | 0:16:30 | 0:17:05 | 0:33:00 | 0:34:11 | 0:55:00 | 0:51:16 | 1:12:03 | 1:22:30 | 1:39:00 | 1:42:33 | 1:50:00 | 2:24:06 | 2:50:55 | 4:35:00 |
| 6:00 | 0:18:00 | 0:18:39 | 0:36:00 | 0:37:17 | 1:00:00 | 0:55:56 | 1:18:36 | 1:30:00 | 1:48:00 | 1:51:52 | 2:00:00 | 2:37:12 | 3:06:27 | 5:00:00 |
| 6:30 | 0:19:30 | 0:20:12 | 0:39:00 | 0:40:24 | 1:05:00 | 1:00:36 | 1:25:09 | 1:37:30 | 1:57:00 | 2:01:12 | 2:10:00 | 2:50:18 | 3:21:59 | 5:25:00 |
| 7:00 | 0:21:00 | 0:21:45 | 0:42:00 | 0:43:30 | 1:10:00 | 1:05:15 | 1:31:42 | 1:45:00 | 2:06:00 | 2:10:31 | 2:20:00 | 3:03:24 | 3:37:32 | 5:50:00 |
| 7:30 | 0:22:30 | 0:23:18 | 0:45:00 | 0:46:37 | 1:15:00 | 1:09:55 | 1:38:15 | 1:52:30 | 2:15:00 | 2:19:50 | 2:30:00 | 3:16:30 | 3:53:04 | 6:15:00 |
| 8:00 | 0:24:00 | 0:24:52 | 0:48:00 | 0:49:43 | 1:20:00 | 1:14:35 | 1:44:48 | 2:00:00 | 2:24:00 | 2:29:10 | 2:40:00 | 3:29:36 | 4:08:36 | 6:40:00 |
| 8:30 | 0:25:30 | 0:26:25 | 0:51:00 | 0:52:50 | 1:25:00 | 1:19:15 | 1:51:21 | 2:07:30 | 2:33:00 | 2:38:29 | 2:50:00 | 3:42:42 | 4:24:08 | 7:05:00 |
| 9:00 | 0:27:00 | 0:27:58 | 0:54:00 | 0:55:56 | 1:30:00 | 1:23:54 | 1:57:54 | 2:15:00 | 2:42:00 | 2:47:48 | 3:00:00 | 3:55:48 | 4:39:41 | 7:30:00 |
| 9:30 | 0:28:30 | 0:29:31 | 0:57:00 | 0:59:03 | 1:35:00 | 1:28:34 | 2:04:27 | 2:22:30 | 2:51:00 | 2:57:08 | 3:10:00 | 4:08:54 | 4:55:13 | 7:55:00 |
| 10:00 | 0:30:00 | 0:31:05 | 1:00:00 | 1:02:09 | 1:40:00 | 1:33:14 | 2:11:00 | 2:30:00 | 3:00:00 | 3:06:27 | 3:20:00 | 4:22:00 | 5:10:45 | 8:20:00 |
| 10:30 | 0:31:30 | 0:32:38 | 1:03:00 | 1:05:15 | 1:45:00 | 1:37:53 | 2:17:33 | 2:37:30 | 3:09:00 | 3:15:46 | 3:30:00 | 4:35:06 | 5:26:17 | 8:45:00 |
| 11:00 | 0:33:00 | 0:34:11 | 1:06:00 | 1:08:22 | 1:50:00 | 1:42:33 | 2:24:06 | 2:45:00 | 3:18:00 | 3:25:06 | 3:40:00 | 4:48:12 | 5:41:50 | 9:10:00 |
| 11:30 | 0:34:30 | 0:35:44 | 1:09:00 | 1:11:28 | 1:55:00 | 1:47:13 | 2:30:39 | 2:52:30 | 3:27:00 | 3:34:25 | 3:50:00 | 5:01:18 | 5:57:22 | 9:35:00 |
| 12:00 | 0:36:00 | 0:37:17 | 1:12:00 | 1:14:35 | 2:00:00 | |||||||||
