Marathon Pace Chart In Miles (2023)
A marathon pace chart can help runners determine the pace they need to maintain in order to finish a bucket list marathon within a specific time frame.
The chart lists different pace times per mile and the corresponding finish times for common race distances, including the 5k, 5 miles, 10k, 10 miles, half marathon (13.1 miles), 20 miles, and full marathon (26.2 miles).
Using This Marathon Pace Chart
Note: This chart is also available as a Marathon Pace Chart in Kilometers.
Find your goal finish time and match it with the corresponding pace per mile.
| Pace per mile | 5K | 5 Miles | 10K | 10 Miles | 13.1 Miles | 20 Miles | 26.2 Miles |
|---|---|---|---|---|---|---|---|
| 5:00 | 0:15:30 | 0:25:00 | 0:31:00 | 0:50:00 | 1:05:30 | 1:40:00 | 2:11:00 |
| 5:05 | 0:15:46 | 0:25:25 | 0:31:31 | 0:50:50 | 1:06:36 | 1:41:40 | 2:13:11 |
| 5:10 | 0:16:01 | 0:25:50 | 0:32:02 | 0:51:40 | 1:07:41 | 1:43:20 | 2:15:22 |
| 5:15 | 0:16:17 | 0:26:15 | 0:32:33 | 0:52:30 | 1:08:47 | 1:45:00 | 2:17:33 |
| 5:20 | 0:16:32 | 0:26:40 | 0:33:04 | 0:53:20 | 1:09:52 | 1:46:40 | 2:19:44 |
| 5:25 | 0:16:48 | 0:27:05 | 0:33:35 | 0:54:10 | 1:10:58 | 1:48:20 | 2:21:55 |
| 5:30 | 0:17:03 | 0:27:30 | 0:34:06 | 0:55:00 | 1:12:03 | 1:50:00 | 2:24:06 |
| 5:35 | 0:17:19 | 0:27:55 | 0:34:37 | 0:55:50 | 1:13:09 | 1:51:40 | 2:26:17 |
| 5:40 | 0:17:34 | 0:28:20 | 0:35:08 | 0:56:40 | 1:14:14 | 1:53:20 | 2:28:28 |
| 5:45 | 0:17:50 | 0:28:45 | 0:35:39 | 0:57:30 | 1:15:20 | 1:55:00 | 2:30:39 |
| 5:50 | 0:18:05 | 0:29:10 | 0:36:10 | 0:58:20 | 1:16:25 | 1:56:40 | 2:32:50 |
| 5:55 | 0:18:21 | 0:29:35 | 0:36:41 | 0:59:10 | 1:17:31 | 1:58:20 | 2:35:01 |
| 6:00 | 0:18:36 | 0:30:00 | 0:37:12 | 1:00:00 | 1:18:36 | 2:00:00 | 2:37:12 |
| 6:05 | 0:18:52 | 0:30:25 | 0:37:43 | 1:00:50 | 1:19:42 | 2:01:40 | 2:39:23 |
| 6:10 | 0:19:07 | 0:30:50 | 0:38:14 | 1:01:40 | 1:20:47 | 2:03:20 | 2:41:34 |
| 6:15 | 0:19:23 | 0:31:15 | 0:38:45 | 1:02:30 | 1:21:53 | 2:05:00 | 2:43:45 |
| 6:20 | 0:19:38 | 0:31:40 | 0:39:16 | 1:03:20 | 1:22:58 | 2:06:40 | 2:45:56 |
| 6:25 | 0:19:54 | 0:32:05 | 0:39:47 | 1:04:10 | 1:24:04 | 2:08:20 | 2:48:07 |
| 6:30 | 0:20:09 | 0:32:30 | 0:40:18 | 1:05:00 | 1:25:09 | 2:10:00 | 2:50:18 |
| 6:35 | 0:20:25 | 0:32:55 | 0:40:49 | 1:05:50 | 1:26:15 | 2:11:40 | 2:52:29 |
| 6:40 | 0:20:40 | 0:33:20 | 0:41:20 | 1:06:40 | 1:27:20 | 2:13:20 | 2:54:40 |
| 6:45 | 0:20:56 | 0:33:45 | 0:41:51 | 1:07:30 | 1:28:26 | 2:15:00 | 2:56:51 |
| 6:50 | 0:21:11 | 0:34:10 | 0:42:22 | 1:08:20 | 1:29:31 | 2:16:40 | 2:59:02 |
| 6:55 | 0:21:27 | 0:34:35 | 0:42:53 | 1:09:10 | 1:30:37 | 2:18:20 | 3:01:13 |
| 7:00 | 0:21:42 | 0:35:00 | 0:43:24 | 1:10:00 | 1:31:42 | 2:20:00 | 3:03:24 |
| 7:05 | 0:21:58 | 0:35:25 | 0:43:55 | 1:10:50 | 1:32:48 | 2:21:40 | 3:05:35 |
| 7:10 | 0:22:13 | 0:35:50 | 0:44:26 | 1:11:40 | 1:33:53 | 2:23:20 | 3:07:46 |
| 7:15 | 0:22:29 | 0:36:15 | 0:44:57 | 1:12:30 | 1:34:59 | 2:25:00 | 3:09:57 |
| 7:20 | 0:22:44 | 0:36:40 | 0:45:28 | 1:13:20 | 1:36:04 | 2:26:40 | 3:12:08 |
| 7:25 | 0:23:00 | 0:37:05 | 0:45:59 | 1:14:10 | 1:37:10 | 2:28:20 | 3:14:19 |
| 7:30 | 0:23:15 | 0:37:30 | 0:46:30 | 1:15:00 | 1:38:15 | 2:30:00 | 3:16:30 |
| 7:35 | 0:23:31 | 0:37:55 | 0:47:01 | 1:15:50 | 1:39:21 | 2:31:40 | 3:18:41 |
| 7:40 | 0:23:46 | 0:38:20 | 0:47:32 | 1:16:40 | 1:40:26 | 2:33:20 | 3:20:52 |
| 7:45 | 0:24:02 | 0:38:45 | 0:48:03 | 1:17:30 | 1:41:32 | 2:35:00 | 3:23:03 |
| 7:50 | 0:24:17 | 0:39:10 | 0:48:34 | 1:18:20 | 1:42:37 | 2:36:40 | 3:25:14 |
| 7:55 | 0:24:33 | 0:39:35 | 0:49:05 | 1:19:10 | 1:43:43 | 2:38:20 | 3:27:25 |
| 8:00 | 0:24:48 | 0:40:00 | 0:49:36 | 1:20:00 | 1:44:48 | 2:40:00 | 3:29:36 |
| 8:05 | 0:25:04 | 0:40:25 | 0:50:07 | 1:20:50 | 1:45:54 | 2:41:40 | 3:31:47 |
| 8:10 | 0:25:19 | 0:40:50 | 0:50:38 | 1:21:40 | 1:46:59 | 2:43:20 | 3:33:58 |
| 8:15 | 0:25:35 | 0:41:15 | 0:51:09 | 1:22:30 | 1:48:05 | 2:45:00 | 3:36:09 |
| 8:20 | 0:25:50 | 0:41:40 | 0:51:40 | 1:23:20 | 1:49:10 | 2:46:40 | 3:38:20 |
| 8:25 | 0:26:06 | 0:42:05 | 0:52:11 | 1:24:10 | 1:50:16 | 2:48:20 | 3:40:31 |
| 8:30 | 0:26:21 | 0:42:30 | 0:52:42 | 1:25:00 | 1:51:21 | 2:50:00 | 3:42:42 |
| 8:35 | 0:26:37 | 0:42:55 | 0:53:13 | 1:25:50 | 1:52:27 | 2:51:40 | 3:44:53 |
| 8:40 | 0:26:52 | 0:43:20 | 0:53:44 | 1:26:40 | 1:53:32 | 2:53:20 | 3:47:04 |
| 8:45 | 0:27:08 | 0:43:45 | 0:54:15 | 1:27:30 | 1:54:38 | 2:55:00 | 3:49:15 |
| 8:50 | 0:27:23 | 0:44:10 | 0:54:46 | 1:28:20 | 1:55:43 | 2:56:40 | 3:51:26 |
| 8:55 | 0:27:39 | 0:44:35 | 0:55:17 | 1:29:10 | 1:56:49 | 2:58:20 | 3:53:37 |
| 9:00 | 0:27:54 | 0:45:00 | 0:55:48 | 1:30:00 | 1:57:54 | 3:00:00 | 3:55:48 |
| 9:05 | 0:28:10 | 0:45:25 | 0:56:19 | 1:30:50 | 1:59:00 | 3:01:40 | 3:57:59 |
| 9:10 | 0:28:25 | 0:45:50 | 0:56:50 | 1:31:40 | 2:00:05 | 3:03:20 | 4:00:10 |
| 9:15 | 0:28:41 | 0:46:15 | 0:57:21 | 1:32:30 | 2:01:11 | 3:05:00 | 4:02:21 |
| 9:20 | 0:28:56 | 0:46:40 | 0:57:52 | 1:33:20 | 2:02:16 | 3:06:40 | 4:04:32 |
| 9:25 | 0:29:12 | 0:47:05 | 0:58:23 | 1:34:10 | 2:03:22 | 3:08:20 | 4:06:43 |
| 9:30 | 0:29:27 | 0:47:30 | 0:58:54 | 1:35:00 | 2:04:27 | 3:10:00 | 4:08:54 |
| 9:35 | 0:29:43 | 0:47:55 | 0:59:25 | 1:35:50 | 2:05:33 | 3:11:40 | 4:11:05 |
| 9:40 | 0:29:58 | 0:48:20 | 0:59:56 | 1:36:40 | 2:06:38 | 3:13:20 | 4:13:16 |
| 9:45 | 0:30:14 | 0:48:45 | 1:00:27 | 1:37:30 | 2:07:44 | 3:15:00 | 4:15:27 |
| 9:50 | 0:30:29 | 0:49:10 | 1:00:58 | 1:38:20 | 2:08:49 | 3:16:40 | 4:17:38 |
| 9:55 | 0:30:45 | 0:49:35 | 1:01:29 | 1:39:10 | 2:09:55 | 3:18:20 | 4:19:49 |
| 10:00 | 0:31:00 | 0:50:00 | 1:02:00 | 1:40:00 | 2:11:00 | 3:20:00 | 4:22:00 |
| 10:05 | 0:31:16 | 0:50:25 | 1:02:31 | 1:40:50 | 2:12:06 | 3:21:40 | 4:24:11 |
| 10:10 | 0:31:31 | 0:50:50 | 1:03:02 | 1:41:40 | 2:13:11 | 3:23:20 | 4:26:22 |
| 10:15 | 0:31:47 | 0:51:15 | 1:03:33 | 1:42:30 | 2:14:17 | 3:25:00 | 4:28:33 |
| 10:20 | 0:32:02 | 0:51:40 | 1:04:04 | 1:43:20 | 2:15:22 | 3:26:40 | 4:30:44 |
| 10:25 | 0:32:18 | 0:52:05 | 1:04:35 | 1:44:10 | 2:16:28 | 3:28:20 | 4:32:55 |
| 10:30 | 0:32:33 | 0:52:30 | 1:05:06 | 1:45:00 | 2:17:33 | 3:30:00 | 4:35:06 |
| 10:35 | 0:32:49 | 0:52:55 | 1:05:37 | 1:45:50 | 2:18:39 | 3:31:40 | 4:37:17 |
| 10:40 | 0:33:04 | 0:53:20 | 1:06:08 | 1:46:40 | 2:19:44 | 3:33:20 | 4:39:28 |
| 10:45 | 0:33:20 | 0:53:45 | 1:06:39 | 1:47:30 | 2:20:50 | 3:35:00 | 4:41:39 |
| 10:50 | 0:33:35 | 0:54:10 | 1:07:10 | 1:48:20 | 2:21:55 | 3:36:40 | 4:43:50 |
| 10:55 | 0:33:51 | 0:54:35 | 1:07:41 | 1:49:10 | 2:23:01 | 3:38:20 | 4:46:01 |
| 11:00 | 0:34:06 | 0:55:00 | 1:08:12 | 1:50:00 | 2:24:06 | 3:40:00 | 4:48:12 |
| 11:05 | 0:34:22 | 0:55:25 | 1:08:43 | 1:50:50 | 2:25:12 | 3:41:40 | 4:50:23 |
| 11:10 | 0:34:37 | 0:55:50 | 1:09:14 | 1:51:40 | 2:26:17 | 3:43:20 | 4:52:34 |
| 11:15 | 0:34:53 | 0:56:15 | 1:09:45 | 1:52:30 | 2:27:23 | 3:45:00 | 4:54:45 |
| 11:20 | 0:35:08 | 0:56:40 | 1:10:16 | 1:53:20 | 2:28:28 | 3:46:40 | 4:56:56 |
| 11:25 | 0:35:24 | 0:57:05 | 1:10:47 | 1:54:10 | 2:29:34 | 3:48:20 | 4:59:07 |
| 11:30 | 0:35:39 | 0:57:30 | 1:11:18 | 1:55:00 | 2:30:39 | 3:50:00 | 5:01:18 |
| 11:35 | 0:35:55 | 0:57:55 | 1:11:49 | 1:55:50 | 2:31:45 | 3:51:40 | 5:03:29 |
| 11:40 | 0:36:10 | 0:58:20 | 1:12:20 | 1:56:40 | 2:32:50 | 3:53:20 | 5:05:40 |
| 11:45 | 0:36:26 | 0:58:45 | 1:12:51 | 1:57:30 | 2:33:56 | 3:55:00 | 5:07:51 |
| 11:50 | 0:36:41 | 0:59:10 | 1:13:22 | 1:58:20 | 2:35:01 | 3:56:40 | 5:10:02 |
| 11:55 | 0:36:57 | 0:59:35 | 1:13:53 | 1:59:10 | 2:36:07 | 3:58:20 | 5:12:13 |
| 12:00 | 0:37:12 | 1:00:00 | 1:14:24 | 2:00:00 | 2:37:12 | 4:00:00 | 5:14:24 |
| 12:05 | 0:37:28 | 1:00:25 | 1:14:55 | 2:00:50 | 2:38:18 | 4:01:40 | 5:16:35 |
| 12:10 | 0:37:43 | 1:00:50 | 1:15:26 | 2:01:40 | 2:39:23 | 4:03:20 | 5:18:46 |
| 12:15 | 0:37:59 | 1:01:15 | 1:15:57 | 2:02:30 | 2:40:29 | 4:05:00 | 5:20:57 |
| 12:20 | 0:38:14 | 1:01:40 | 1:16:28 | 2:03:20 | 2:41:34 | 4:06:40 | 5:23:08 |
| 12:25 | 0:38:30 | 1:02:05 | 1:16:59 | 2:04:10 | 2:42:40 | 4:08:20 | 5:25:19 |
| 12:30 | 0:38:45 | 1:02:30 | 1:17:30 | 2:05:00 | 2:43:45 | 4:10:00 | 5:27:30 |
| 12:35 | 0:39:01 | 1:02:55 | 1:18:01 | 2:05:50 | 2:44:51 | 4:11:40 | 5:29:41 |
| 12:40 | 0:39:16 | 1:03:20 | 1:18:32 | 2:06:40 | 2:45:56 | 4:13:20 | 5:31:52 |
| 12:45 | 0:39:32 | 1:03:45 | 1:19:03 | 2:07:30 | 2:47:02 | 4:15:00 | 5:34:03 |
| 12:50 | 0:39:47 | 1:04:10 | 1:19:34 | 2:08:20 | 2:48:07 | 4:16:40 | 5:36:14 |
| 12:55 | 0:40:03 | 1:04:35 | 1:20:05 | 2:09:10 | 2:49:13 | 4:18:20 | 5:38:25 |
| 13:00 | 0:40:18 | 1:05:00 | 1:20:36 | 2:10:00 | 2:50:18 | 4:20:00 | 5:40:36 |
| 13:05 | 0:40:34 | 1:05:25 | 1:21:07 | 2:10:50 | 2:51:24 | 4:21:40 | 5:42:47 |
| 13:10 | 0:40:49 | 1:05:50 | 1:21:38 | 2:11:40 | 2:52:29 | 4:23:20 | 5:44:58 |
| 13:15 | 0:41:05 | 1:06:15 | 1:22:09 | 2:12:30 | 2:53:35 | 4:25:00 | 5:47:09 |
| 13:20 | 0:41:20 | 1:06:40 | 1:22:40 | 2:13:20 | 2:54:40 | 4:26:40 | 5:49:20 |
| 13:25 | 0:41:36 | 1:07:05 | 1:23:11 | 2:14:10 | 2:55:46 | 4:28:20 | 5:51:31 |
| 13:30 | 0:41:51 | 1:07:30 | 1:23:42 | 2:15:00 | 2:56:51 | 4:30:00 | 5:53:42 |
| 13:35 | 0:42:07 | 1:07:55 | 1:24:13 | 2:15:50 | 2:57:57 | 4:31:40 | 5:55:53 |
| 13:40 | 0:42:22 | 1:08:20 | 1:24:44 | 2:16:40 | 2:59:02 | 4:33:20 | 5:58:04 |
| 13:45 | 0:42:38 | 1:08:45 | 1:25:15 | 2:17:30 | 3:00:08 | 4:35:00 | 6:00:15 |
| 13:50 | 0:42:53 | 1:09:10 | 1:25:46 | 2:18:20 | 3:01:13 | 4:36:40 | 6:02:26 |
| 13:55 | 0:43:09 | 1:09:35 | 1:26:17 | 2:19:10 | 3:02:19 | 4:38:20 | 6:04:37 |
| 14:00 | 0:43:24 | 1:10:00 | 1:26:48 | 2:20:00 | 3:03:24 | 4:40:00 | 6:06:48 |
| 14:05 | 0:43:40 | 1:10:25 | 1:27:19 | 2:20:50 | 3:04:30 | 4:41:40 | 6:08:59 |
| 14:10 | 0:43:55 | 1:10:50 | 1:27:50 | 2:21:40 | 3:05:35 | 4:43:20 | 6:11:10 |
| 14:15 | 0:44:11 | 1:11:15 | 1:28:21 | 2:22:30 | 3:06:41 | 4:45:00 | 6:13:21 |
| 14:20 | 0:44:26 | 1:11:40 | 1:28:52 | 2:23:20 | 3:07:46 | 4:46:40 | 6:15:32 |
| 14:25 | 0:44:42 | 1:12:05 | 1:29:23 | 2:24:10 | 3:08:52 | 4:48:20 | 6:17:43 |
| 14:30 | 0:44:57 | 1:12:30 | 1:29:54 | 2:25:00 | 3:09:57 | 4:50:00 | 6:19:54 |
| 14:35 | 0:45:13 | 1:12:55 | 1:30:25 | 2:25:50 | 3:11:03 | 4:51:40 | 6:22:05 |
| 14:40 | 0:45:28 | 1:13:20 | 1:30:56 | 2:26:40 | 3:12:08 | 4:53:20 | 6:24:16 |
| 14:45 | 0:45:44 | 1:13:45 | 1:31:27 | 2:27:30 | 3:13:14 | 4:55:00 | 6:26:27 |
| 14:50 | 0:45:59 | 1:14:10 | 1:31:58 | 2:28:20 | 3:14:19 | 4:56:40 | 6:28:38 |
| 14:55 | 0:46:15 | 1:14:35 | 1:32:29 | 2:29:10 | 3:15:25 | 4:58:20 | 6:30:49 |
| 15:00 | 0:46:30 | 1:15:00 | 1:33:00 | 2:30:00 | 3:16:30 | 5:00:00 | 6:33:00 |
Race Smart
It is important to remember that these are just estimates and that every race is different. Factors such as weather, terrain, and your overall fitness level can impact your pace and finish time. It is important to stay flexible and make adjustments as needed during every race.
In addition to using a pace chart, there are other strategies that can help you to run a successful marathon. These include training properly in the months leading up to the race (and taking care of your feet with the right running insoles), fueling your body with the proper nutrients before and during the race, and staying mentally focused throughout the race.
Set small goals for yourself and break the race into manageable segments. Many runners also find it helpful to have a mantra or positive affirmation to repeat to themselves during the race to stay motivated.
Be sure to find your next race at iRace.ai.
Good luck!
