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When preparing for a race, one question always comes up: “If I maintain this pace, what will my finishing time be?” And its equally useful counterpart: “To achieve this finishing time, what pace do I need to run?” ” A pace-to-time chart answers both questions at a glance. It’s the go-to tool for setting a realistic goal, planning your workouts, and managing your race on race day.
In this article, we provide you with actual tables that link each pace (in minutes per kilometre) to the finishing time for the four classic distances: the 5K, the 10K, the half marathon (21.1 km), and the marathon (42.195 km). We cover a pace range from 4:00/km to 7:30/km, which caters to both fast runners and beginners. We’ll also explain how to read these tables, how to convert a pace to speed (km/h), and how to use them to set a solid goal.
The concept is simple. Each row corresponds to a running pace, expressed in minutes and seconds per kilometre (min/km). Each column corresponds to a distance. At the intersection, you’ll find the total time it would take you to cover that distance if you maintained that pace from start to finish.
For example, at a pace of 5:00/km, you’ll complete a 5 km run in 25:00, a 10 km run in 50:00, a half-marathon in 1:45:30, and a marathon in 3:30:59. The basic calculation is the same everywhere: time = pace × distance. A pace of 5:00/km is 300 seconds per kilometre; multiplied by 42.195 km, that comes to 12,659 seconds, or 3 h 30 min 59 s.
A quick reminder about the official distances: the half-marathon is 21.0975 km (rounded to 21.1 km in our tables) and the marathon is exactly 42.195 km. It’s not a round 21 km or 42 km, and this difference really affects the final time, especially in a marathon where the last 2.195 km adds several minutes.
Here is the complete table, ranging from 4:00/km to 7:30/km, in 15-second increments. Find your usual training pace, then follow the line to see your projected times for each distance.
| Pace (min/km) | 5 km | 10 km | Half Marathon (21.1 km) | Marathon (42.195 km) |
|---|---|---|---|---|
| 4:00 | 20:00 | 40:00 | 1:24:24 | 2:48:47 |
| 4:15 | 9:15 p.m. | 42:30 | 1:29:41 | 2:59:20 |
| 4:30 | 10:30 p.m. | 45:00 | 1:34:57 | 3:09:53 |
| 4:45 | 11:45 p.m. | 47:30 | 1:40:14 | 3:20:26 |
| 5:00 | 25:00 | 50:00 | 1:45:30 | 3:30:59 |
| 5:15 | 26:15 | 52:30 | 1:50:47 | 3:41:31 |
| 5:30 | 27:30 | 55:00 | 1:56:03 | 3:52:04 |
| 5:45 | 28:45 | 57:30 | 2:01:20 | 4:02:37 |
| 6:00 | 30:00 | 1:00:00 | 2:06:36 | 4:13:10 |
| 6:15 | 31:15 | 1:02:30 | 2:11:53 | 4:23:43 |
| 6:30 | 32:30 | 1:05:00 | 2:17:09 | 4:34:16 |
| 6:45 | 33:45 | 1:07:30 | 2:22:26 | 4:44:49 |
| 7:00 | 35:00 | 1:10:00 | 2:27:42 | 4:55:22 |
| 7:15 | 36:15 | 1:12:30 | 2:32:59 | 5:05:55 |
| 7:30 | 37:30 | 1:15:00 | 2:38:15 | 5:16:28 |
Can't find your exact pace? These values provide an excellent reference point, but for a precise pace (such as 5:07/km or 6:22/km), the easiest way is to use our pace calculator, which calculates to the nearest tenth of a second.
Some people think in terms of pace (min/km), others in terms of speed (km/h), especially on a treadmill where the display shows kilometres per hour. Both mean the same thing, just expressed differently. The formula for converting between the two is straightforward: speed (km/h) = 60 ÷ pace (in minutes per km). Conversely, pace (min/km) = 60 ÷ speed (km/h).
Here are the equivalents for the same paces as in the main table.
| Pace (min/km) | Speed (km/h) |
|---|---|
| 4:00 | 15.0 |
| 4:15 | 14.1 |
| 4:30 | 13.3 |
| 4:45 | 12.6 |
| 5:00 | 12.0 |
| 5:15 | 11.4 |
| 5:30 | 10.9 |
| 5:45 | 10.4 |
| 6:00 | 10.0 |
| 6:15 | 9.6 |
| 6:30 | 9.2 |
| 6:45 | 8.9 |
| 7:00 | 8.6 |
| 7:15 | 8.3 |
| 7:30 | 8.0 |
Here’s an easy tip to remember: a pace of 6:00/km is exactly 10 km/h, and 5:00/km is 12 km/h. If you’re more comfortable with speed, our pace-to-speed converter does the conversion both ways in a second.
The table isn’t just for satisfying your curiosity—it’s a real planning tool. Here’s how to use it.
The most reliable starting point is a time you’ve actually run. If you recently completed a 5 km run in 25:00, you know you’re maintaining a 5:00/km pace over that distance. Find that line—it shows you what that same pace would be over longer distances.
Note: No one maintains their exact 5K pace throughout a marathon. As the distance increases, your pace naturally slows down. As a general rule, expect a slowdown of about 15 to 30 seconds per kilometre between the 5K and the half-marathon, and about the same between the half-marathon and the marathon. The table therefore provides a “constant pace” projection: this is the baseline from which you adjust based on your actual endurance.
Once you’ve set your goal (say, a half marathon in 1:56:03, or 5:30/km), this pace becomes your specific training pace. Incorporate it into your tempo runs and long runs so your body gets used to it, until it becomes second nature on race day.
The table assumes a perfectly constant pace, from the first to the last kilometre. In reality, several factors can affect your time, and it’s best to be aware of them before setting a goal in stone.
The first is elevation change. A hilly race can easily cost you 10 to 20 seconds per kilometre compared to a flat course, and the downhills never fully compensate for the uphills. In Québec, courses such as certain sections around Québec City or trails in the countryside have their share of hills that you need to anticipate.
Next is the weather. Heat and humidity, common during summer races, slow your heart rate and force you to ease up. A headwind, on the other hand, can turn a flat stretch into a hill climb. Conversely, a cool fall day, around 8 to 12 degrees, is ideal for setting a personal best. The type of surface also matters: asphalt is fast, while gravel, dirt, or trails require more energy to maintain the same pace.
Finally, there’s specific endurance. Maintaining a 4:30/km pace over 5 km does not at all mean you’ll be able to sustain that pace over a marathon. That’s why the “constant pace” projections in the table serve as a theoretical ceiling: your training, pacing strategy, and nutrition during the race determine how close you actually get to that mark.
What do these paces look like in real life? Here are some guidelines to help you gauge your level. These are general guidelines, not hard and fast rules: every runner progresses at their own pace.
Someone just starting out often runs at a pace between 6:30/km and 7:30/km, sometimes alternating between running and walking. At this pace, a 5 km run takes between 32:30 and 37:30, and a first 10 km run takes between 1:05:00 and 1:15:00. The goal at this stage isn’t speed, but to run continuously and comfortably.
After a few months of consistent training, many recreational runners settle into a pace between 5:30/km and 6:30/km. This pace allows you to aim for a half-marathon around 2 hours (2:06:36 at 5:00/km—though you can go faster) and to complete a marathon in the 4:00 to 4:30 range.
Trained runners often run at a pace between 4:30/km and 5:30/km over long distances. This is the range where runners aim for a half marathon under 1:45 and a marathon under 4 hours—two very popular symbolic goals.
At a pace under 4:30/km, we’re talking about high-performing runners aiming for benchmark times: a marathon under 3:10 (a standard often cited for Boston qualification) requires maintaining a pace of around 4:30/km, while a marathon under 3 hours demands a pace of about 4:15/km without faltering over 42 km.
On race day, maintaining an average pace is good; knowing where you should be at each kilometre is even better. That’s the role of split times. By multiplying your target pace by the distance covered, you get the expected time at each kilometre marker. This prevents you from starting too fast—the number one mistake that ruins so many races.
Let’s take a half-marathon with a target pace of 5:30/km (or 1:56:03). Here are your split times at key points.
| Distance | Split Times at 5:30/km |
|---|---|
| 5 km | 27:30 |
| 10 km | 55:00 |
| 15 km | 1:22:30 |
| 20 km | 1:50:00 |
| Finish (21.1 km) | 1:56:03 |
Write these checkpoints down on your watch or on a small pace bracelet, and you’ll always know whether you’re ahead, behind, or right on pace. One last tip: Aim for a “negative split,” meaning the second half is slightly faster than the first. Starting out cautiously saves you energy to finish strong, rather than fading in the final kilometres.
A pace and time chart is the roadmap for your race: it translates a simple pace into a concrete goal, kilometre by kilometre, whether you’re running a 5K or a marathon. Keep it handy to plan your workouts, set a realistic goal time, and manage your effort on race day. To calculate a precise pace or explore customized scenarios, try the pace calculator. And once your goal is clear, find the race that’s right for you in the Québec running events calendar.
Browse the full calendar of running races in Québec on CourseQuébec.
Photo: Pexels
