Pace Chart 1 — Half-Marathon and Marathon Paces
Locate your current 10K Time in column 1 to find your predicted half-marathon or marathon times (columns 2–3). Then consult columns 4–6 for your predominant training paces in preparing for your goal race over 12–16 weeks. Finally, Column 7 is the pace that will achieve your goal marathon result (deduct 10–15 sec for your half-marathon goal pace). You’ll run at this pace sometimes in training as well.
| COLUMN 1 | COLUMN 2 | COLUMN 3 | COLUMN 4 | COLUMN 5 | COLUMN 6 | COLUMN 7 |
| 10K Time | Equivalent Half-Marathon (hours.min) |
Equivalent Marathon (hours.min) |
Easy / Long Run Pace (min:sec per km) |
Tempo Pace (min:sec per km) |
Interval Pace (min:sec per km) |
Marathon Goal Pace (min:sec per km) |
| 35 minutes | 1.18 | 2.43 | 4:35 | 3:40 | 3:23 | 3:52 |
| 37 min | 1.23 | 2.53 | 4:48 | 3:53 | 3:34 | 4:06 |
| 39 min | 1.27 | 3.02 | 4:48 | 3:55 | 3:35 | 4:18 |
| 41 min | 1.31 | 3.11 | 5:15 | 4:15 | 3:55 | 4:31 |
| 43 min | 1.36 | 3.20 | 5:30 | 4:29 | 4:07 | 4:41 |
| 45 min | 1.40 | 3.30 | 5:42 | 4:38 | 4:16 | 4:57 |
| 47 min | 1.45 | 3.39 | 5:55 | 4:49 | 4:26 | 5:09 |
| 49 min | 1.49 | 3.48 | 6:10 | 5:00 | 4:36 | 5:22 |
| 51 min | 1.54 | 3.57 | 6:35 | 5:12 | 4:48 | 5:37 |
| 53 min | 1.58 | 4.05 | 6:40 | 5:26 | 5:00 | 5:53 |
| 55 min | 2.03 | 4.13 | 6:45 | 5:42 | 5:15 | 6:10 |
| 57 min | 2.08 | 4.22 | 7:08 | 5:48 | 5:22 | 6:20 |
| 59 min | 2.13 | 4.35 | 7:18 | 5:56 | 5:35 | 6:30 |
| 62 min | 2.17 | 4.41 | 7:38 | 6:14 | 5:45 | 6:52 |
| 64 min | 2.22 | 4.50 | 7.50 | 6:24 | 5:55 | 7:05 |
Pace Chart 2 — INDOOR TRACK PACING
To figure out how your 3K, 5K and 10K paces translate to the small indoor track use the chart below. Each pair of columns give you a pace and your equivalent time per lap (200 metres).
| COLUMN 1A 3K pace >> |
COLUMN 1B per 200m lap |
COLUMN 2A 5K pace >> |
COLUMN 2B per 200m lap |
COLUMN 3A 10K pace >> |
COLUMN 3B per 200m lap |
| 10:25 | 42 secs | 18:00 | 43 secs | 37:42 | 45 secs |
| 10:57 | 44 secs | 19:00 | 46 secs | 39:37 | 47 secs |
| 11:31 | 46 secs | 20:00 | 48 secs | 41:42 | 50 secs |
| 12:06 | 48 secs | 21:00 | 50 secs | 43:47 | 53 secs |
| 12:40 | 51 secs | 22:00 | 53 secs | 45:52 | 55 secs |
| 13:15 | 53 secs | 23:00 | 55 secs | 47:57 | 58 secs |
| 13:49 | 55 secs | 24:00 | 58 secs | 50:00 | 60 secs |
| 14:24 | 58 secs | 25:00 | 60 secs | 52:07 | 63 secs |
| 15:00 | 60 secs | 26:00 | 62 secs | 54:12 | 65 secs |
| 15:33 | 62 secs | 27:00 | 65 secs | 56:18 | 68 secs |
| 16:08 | 65 secs | 28:00 | 67 secs | 58:23 | 70 secs |
| 16:42 | 67 secs | 29:00 | 70 secs | 1:00:28 | 73 secs |
| 17:17 | 69 secs | 30:00 | 72 secs | 1:02:33 | 75 secs |
PACE CHART 3 — 3K TIME TRIAL PACING
This simple chart translates your target 3K TT finish time into shorter splits, so you can monitor your pace, especially during the early part of the time trial.
| 3K TARGET | per 400m | per 200m | 5K equivalent |
| 10:30 | 1:24 | 0:42 | 18:19 |
| 10:45 | 1:26 | 0:43 | 18:45 |
| 11:00 | 1:28 | 0:44 | 19:11 |
| 11:15 | 1:30 | 0:45 | 19:37 |
| 11:30 | 1:32 | 0:46 | 20:03 |
| 11:45 | 1:34 | 0:47 | 20:30 |
| 12:00 | 1:36 | 0:48 | 20:56 |
| 12:15 | 1:38 | 0:49 | 21:22 |
| 12:30 | 1:40 | 0:50 | 21:48 |
| 12:45 | 1:42 | 0:51 | 22:14 |
| 13:00 | 1:44 | 0:52 | 22:40 |
| 13:15 | 1:46 | 0:53 | 23:07 |
| 13:30 | 1:48 | 0:54 | 23:33 |
| 13:45 | 1:50 | 0:55 | 23:59 |
| 14:00 | 1:52 | 0:56 | 24:25 |
| 14:15 | 1:54 | 0:57 | 24:51 |
| 14:30 | 1:56 | 0:58 | 25:17 |
| 14:45 | 1:58 | 0:59 | 25:44 |
| 15:00 | 2:00 | 1:00 | 26:10 |
| 15:15 | 2:02 | 1:01 | 26:36 |
| 15:30 | 2:04 | 1:02 | 27:02 |
| 15:45 | 2:06 | 1:03 | 27:28 |
| 16:00 | 2:08 | 1:04 | 27:54 |