Race Pace Reference

Marathon Pace to 5K & 10K
Conversion Chart

I use this chart to help me optimise my own paces in training, and I use it when creating coaching plans at JM Coaching. When you're targeting a specific marathon time, understanding your equivalent 5K and 10K paces is fundamental to structuring quality training sessions.

This race pace conversion chart translates your marathon goal into the paces you should be hitting across shorter distances. Whether you're preparing for a tempo run, a threshold session, or a shorter race, knowing these conversions removes the guesswork and keeps your training aligned with your goal. The chart runs from a 1:59:30 marathon through to 5:00:00, covering everything from elite to recreational goal times.

Each pace band shows the corresponding 5K, 10K, and half marathon times based on proven running physiology.

Full Reference Table

Marathon Pace Conversion Chart

Marathon Half Marathon 10K Time 5K Time Avg Mile
min:sec/mile		 Avg km
min:sec/km		 mph kph
5:01:25 2:30:42 1:11:25 35:42 11:30 7:09 5.22 8.4
4:57:52 2:28:56 1:10:35 35:17 11:22 7:04 5.28 8.5
4:54:25 2:27:12 1:09:46 34:53 11:14 6:59 5.34 8.6
4:51:02 2:25:31 1:08:57 34:28 11:06 6:54 5.41 8.7
4:47:43 2:23:51 1:08:10 34:05 10:58 6:49 5.47 8.8
4:44:29 2:22:14 1:07:24 33:42 10:51 6:44 5.53 8.9
4:41:20 2:20:40 1:06:40 33:20 10:44 6:40 5.59 9.0
4:38:14 2:19:07 1:05:56 32:58 10:37 6:36 5.65 9.1
4:35:13 2:17:36 1:05:13 32:36 10:30 6:31 5.72 9.2
4:32:15 2:16:07 1:04:30 32:15 10:23 6:27 5.78 9.3
4:29:21 2:14:40 1:03:49 31:54 10:16 6:23 5.84 9.4
4:26:31 2:13:15 1:03:09 31:34 10:10 6:19 5.90 9.5
4:23:45 2:11:52 1:02:30 31:15 10:04 6:15 5.97 9.6
4:21:01 2:10:30 1:01:51 30:55 9:57 6:11 6.03 9.7
4:18:22 2:09:11 1:01:13 30:36 9:51 6:07 6.09 9.8
4:15:45 2:07:52 1:00:36 30:18 9:45 6:04 6.15 9.9
4:13:12 2:06:36 1:00:00 30:00 9:39 6:00 6.21 10.0
4:10:41 2:05:20 59:24 29:42 9:34 5:56 6.28 10.1
4:08:14 2:04:07 58:49 29:24 9:28 5:53 6.34 10.2
4:05:49 2:02:54 58:15 29:07 9:22 5:50 6.40 10.3
4:03:27 2:01:43 57:41 28:50 9:17 5:46 6.46 10.4
4:01:08 2:00:34 57:08 28:34 9:12 5:43 6.52 10.5
3:58:52 1:59:26 56:36 28:18 9:07 5:40 6.59 10.6
3:56:38 1:58:19 56:04 28:02 9:01 5:36 6.65 10.7
3:54:26 1:57:13 55:33 27:46 8:56 5:33 6.71 10.8
3:52:17 1:56:08 55:02 27:31 8:52 5:30 6.77 10.9
3:50:10 1:55:05 54:32 27:16 8:47 5:27 6.84 11.0
3:48:06 1:54:03 54:03 27:01 8:42 5:24 6.90 11.1
3:46:04 1:53:02 53:34 26:47 8:37 5:21 6.96 11.2
3:44:04 1:52:02 53:05 26:32 8:33 5:19 7.02 11.3
3:42:06 1:51:03 52:37 26:18 8:28 5:16 7.08 11.4
3:40:10 1:50:05 52:10 26:05 8:24 5:13 7.15 11.5
3:38:16 1:49:08 51:43 25:51 8:19 5:10 7.21 11.6
3:36:24 1:48:12 51:16 25:38 8:15 5:08 7.27 11.7
3:34:34 1:47:17 50:50 25:25 8:11 5:05 7.33 11.8
3:32:46 1:46:23 50:25 25:12 8:07 5:03 7.39 11.9
3:31:00 1:45:30 50:00 25:00 8:03 5:00 7.46 12.0
3:29:15 1:44:37 49:35 24:47 7:59 4:58 7.52 12.1
3:27:32 1:43:46 49:10 24:35 7:55 4:55 7.58 12.2
3:25:51 1:42:55 48:46 24:23 7:51 4:53 7.64 12.3
3:24:11 1:42:05 48:23 24:11 7:47 4:50 7.71 12.4
3:22:33 1:41:16 48:00 24:00 7:43 4:48 7.77 12.5
3:20:57 1:40:28 47:37 23:48 7:40 4:46 7.83 12.6
3:19:22 1:39:41 47:14 23:37 7:36 4:43 7.89 12.7
3:17:48 1:38:54 46:52 23:26 7:33 4:41 7.95 12.8
3:16:16 1:38:08 46:30 23:15 7:29 4:39 8.02 12.9
3:14:46 1:37:23 46:09 23:04 7:26 4:37 8.08 13.0
3:13:16 1:36:38 45:48 22:54 7:22 4:35 8.14 13.1
3:11:49 1:35:54 45:27 22:43 7:19 4:33 8.20 13.2
3:10:22 1:35:11 45:06 22:33 7:16 4:31 8.26 13.3
3:08:57 1:34:28 44:46 22:23 7:12 4:29 8.33 13.4
3:07:33 1:33:46 44:26 22:13 7:09 4:27 8.39 13.5
3:06:10 1:33:05 44:07 22:03 7:06 4:25 8.45 13.6
3:04:49 1:32:24 43:47 21:53 7:03 4:23 8.51 13.7
3:03:28 1:31:44 43:28 21:44 7:00 4:21 8.57 13.8
3:02:09 1:31:04 43:09 21:34 6:57 4:19 8.64 13.9
3:00:51 1:30:25 42:51 21:25 6:54 4:17 8.70 14.0
2:59:34 1:29:47 42:33 21:16 6:51 4:15 8.76 14.1
2:58:18 1:29:09 42:15 21:07 6:48 4:14 8.82 14.2
2:57:03 1:28:31 41:57 20:58 6:45 4:12 8.89 14.3
2:55:50 1:27:55 41:40 20:50 6:42 4:10 8.95 14.4
2:54:37 1:27:18 41:22 20:41 6:40 4:08 9.01 14.5
2:53:25 1:26:42 41:05 20:32 6:37 4:07 9.07 14.6
2:52:14 1:26:07 40:48 20:24 6:34 4:05 9.13 14.7
2:51:04 1:25:32 40:32 20:16 6:31 4:03 9.20 14.8
2:49:55 1:24:57 40:16 20:08 6:29 4:02 9.26 14.9
2:48:48 1:24:24 40:00 20:00 6:26 4:00 9.32 15.0
2:47:40 1:23:50 39:44 19:52 6:24 3:58 9.38 15.1
2:46:34 1:23:17 39:28 19:44 6:21 3:57 9.44 15.2
2:45:29 1:22:44 39:12 19:36 6:19 3:55 9.51 15.3
2:44:24 1:22:12 38:57 19:28 6:16 3:54 9.57 15.4
2:43:21 1:21:40 38:42 19:21 6:14 3:52 9.63 15.5
2:42:18 1:21:09 38:27 19:13 6:11 3:51 9.69 15.6
2:41:16 1:20:38 38:12 19:06 6:09 3:49 9.76 15.7
2:40:15 1:20:07 37:58 18:59 6:07 3:48 9.82 15.8
2:39:14 1:19:37 37:44 18:52 6:04 3:46 9.88 15.9
2:38:15 1:19:07 37:30 18:45 6:02 3:45 9.94 16.0
2:37:16 1:18:38 37:16 18:38 6:00 3:44 10.00 16.1
2:36:17 1:18:08 37:02 18:31 5:58 3:42 10.07 16.2
2:35:20 1:17:40 36:48 18:24 5:55 3:41 10.13 16.3
2:34:23 1:17:11 36:35 18:17 5:53 3:40 10.19 16.4
2:33:27 1:16:43 36:21 18:10 5:51 3:38 10.25 16.5
2:32:31 1:16:15 36:08 18:04 5:49 3:37 10.31 16.6
2:31:37 1:15:48 35:55 17:57 5:47 3:36 10.38 16.7
2:30:42 1:15:21 35:42 17:51 5:45 3:34 10.44 16.8
2:29:49 1:14:54 35:30 17:45 5:43 3:33 10.50 16.9
2:28:56 1:14:28 35:17 17:38 5:41 3:32 10.56 17.0
2:28:04 1:14:02 35:05 17:32 5:39 3:31 10.63 17.1
2:27:12 1:13:36 34:53 17:26 5:37 3:29 10.69 17.2
2:26:21 1:13:10 34:40 17:20 5:35 3:28 10.75 17.3
2:25:31 1:12:45 34:28 17:14 5:33 3:27 10.81 17.4
2:24:41 1:12:20 34:17 17:08 5:31 3:26 10.87 17.5
2:23:51 1:11:55 34:05 17:02 5:29 3:25 10.94 17.6
2:23:03 1:11:31 33:53 16:56 5:27 3:23 11.00 17.7
2:22:14 1:11:07 33:42 16:51 5:25 3:22 11.06 17.8
2:21:27 1:10:43 33:31 16:45 5:24 3:21 11.12 17.9
2:20:40 1:10:20 33:20 16:40 5:22 3:20 11.18 18.0
2:19:53 1:09:56 33:08 16:34 5:20 3:19 11.25 18.1
2:19:07 1:09:33 32:58 16:29 5:18 3:18 11.31 18.2
2:18:21 1:09:10 32:47 16:23 5:17 3:17 11.37 18.3
2:17:36 1:08:48 32:36 16:18 5:15 3:16 11.43 18.4
2:16:51 1:08:25 32:25 16:12 5:13 3:15 11.50 18.5
2:16:07 1:08:03 32:15 16:07 5:11 3:14 11.56 18.6
2:15:24 1:07:42 32:05 16:02 5:10 3:13 11.62 18.7
2:14:40 1:07:20 31:54 15:57 5:08 3:11 11.68 18.8
2:13:58 1:06:59 31:44 15:52 5:07 3:10 11.74 18.9
2:13:15 1:06:37 31:34 15:47 5:05 3:09 11.81 19.0
2:12:33 1:06:16 31:24 15:42 5:03 3:08 11.87 19.1
2:11:52 1:05:56 31:15 15:37 5:02 3:08 11.93 19.2
2:11:11 1:05:35 31:05 15:32 5:00 3:07 11.99 19.3
2:10:30 1:05:15 30:55 15:27 4:59 3:06 12.05 19.4
2:09:50 1:04:55 30:46 15:23 4:57 3:05 12.12 19.5
2:09:11 1:04:35 30:36 15:18 4:56 3:04 12.18 19.6
2:08:45
Jonny Mellor's Marathon PB		 1:04:22 30:30 15:15 4:55 3:03 12.22 19.67
2:08:31 1:04:15 30:27 15:13 4:54 3:03 12.24 19.7
2:07:52 1:03:56 30:18 15:09 4:53 3:02 12.30 19.8
2:07:14 1:03:37 30:09 15:04 4:51 3:01 12.37 19.9
2:06:36 1:03:18 30:00 15:00 4:50 3:00 12.43 20.0
2:05:58 1:02:59 29:51 14:55 4:48 2:59 12.49 20.1
2:05:20 1:02:40 29:42 14:51 4:47 2:58 12.55 20.2
2:04:43 1:02:21 29:33 14:46 4:45 2:57 12.61 20.3
2:04:07 1:02:03 29:24 14:42 4:44 2:56 12.68 20.4
2:03:30 1:01:45 29:16 14:38 4:43 2:56 12.74 20.5
2:02:54 1:01:27 29:07 14:33 4:41 2:55 12.80 20.6
2:02:19 1:01:09 28:59 14:29 4:40 2:54 12.86 20.7
2:01:43 1:00:51 28:50 14:25 4:39 2:53 12.92 20.8
2:01:08 1:00:34 28:42 14:21 4:37 2:52 12.99 20.9
2:00:34 1:00:17 28:34 14:17 4:36 2:51 13.05 21.0
1:59:59 59:59 28:26 14:13 4:35 2:51 13.11 21.1
1:59:26 59:43 28:18 14:09 4:33 2:50 13.17 21.2

Guidance

How to Use This Chart

Find your target marathon time in the left column. Read across to see your equivalent 5K pace, 10K pace, and half marathon pace. Use these conversions to set accurate training zones for your sessions:

The Science

Why Pace Conversion Matters

Marathon training isn't just about running long. It's about running the right pace at the right time. When you don't know your equivalent paces, you risk running easy days too hard and hard days not hard enough, both of which waste weeks of training.

Converting your marathon goal into 5K and 10K paces gives you concrete targets for quality sessions. Your faster sessions (5K and 10K reps) happen at much quicker paces than you might expect. Your easy runs should be significantly slower. This variation is what creates the stimulus for improvement.

When training for the marathon, it's important to stay fast, so that marathon pace feels comfortable for the most part. The speed work you do at 5K and 10K effort is what keeps your aerobic ceiling high enough for marathon pace to feel manageable in the final miles.

Common Questions

Frequently Asked Questions

The conversions are based on VDOT running economy calculations, the same model used by elite coaches and training software like TrainingPeaks. That said, individual variation exists. Some runners will have a stronger 5K ability relative to their marathon potential, while others are better suited to longer distances. Use these as starting points, then adjust based on how you actually respond to training. If your 5K pace feels consistently harder or easier than the chart suggests, recalibrate. Remember, this chart is meant as a guide to help support your training, not taken as gospel.
Yes, but verify this against effort. Easy runs should feel genuinely easy and be run at a conversational pace. We like to suggest an RPE score of 2-4, which is the same principle we apply to our day to day training as elite athletes. If you're hitting the pace numbers but struggling with effort, slow down further. Aerobic fitness builds through consistency, and you can't be consistent if easy days feel hard.
This is normal and correct. A 3:30 marathoner will typically run 5Ks around 16:30-17:00, which is roughly 30-45 seconds per kilometre quicker. The shorter distance allows you to sustain a higher percentage of your VO2 max and running power. Marathon pacing is fundamentally about sustainability and energy management, so it will always be considerably slower than your peak short-distance speed.
Absolutely. If you're building fitness now, pick the marathon time you're working towards and use those paces for your training. The paces will drive your fitness. Alternatively, if you've recently raced a 5K or 10K, use this chart in reverse: find your race pace and read across to see what marathon time it suggests. That gives you a realistic target to train for, which I always find useful when starting out on my next marathon build.
The chart includes half marathon equivalents for each marathon pace. For shorter races (5K, 10K), use the corresponding pace columns as your race target and adjust your training slightly harder in the weeks leading up to the race. You'll be running those sessions faster than your marathon-equivalent paces, which is correct.
Yes. These conversions reflect your current fitness. As your training cycle progresses and you build fitness, your paces will improve. Every 4-6 weeks, reassess your equivalent paces. If you've improved your 5K time, your marathon paces will have improved too, even if you haven't tested the marathon distance.
If the paces feel far out of reach, your goal time is probably too ambitious. Use this chart to set a more realistic target. A solid rule of thumb: if you can't sustain your marathon pace for a 20-minute tempo run, you're not ready for that marathon goal yet. Work backwards from achievable shorter-distance paces to set a realistic marathon target. It can also be a sign that you're more suited to a different distance based on your physiology.
Most running pace charts use similar or equivalent models, so the results are broadly consistent. Minor variations exist because some factor in age, surface, or altitude adjustments. This chart uses standard sea-level, road-running conversions. Adjust downwards slightly if you're training at altitude or on technical terrain.

In Practice

Use These Paces in Your Training

Once you've identified your equivalent paces, the next step is building them into structured sessions. Every run in your training plan should serve a purpose, from easy runs to tough marathon-paced segments within your long run to those lung-bursting 5K pace reps on the track.

A well thought out training plan will include pace work at all distances along the way.

Taking Action

Next Steps

Run a fitness test to confirm your current ability. A recent 5K or 10K race gives you the most accurate baseline for these conversions. Using races in the lead up to bigger goals is always a good way of maintaining motivation and breaking up the monotony of training.

Build a training plan around your marathon goal. Whether you're using this chart for self-coaching or working with a coach, your training structure should follow the pace zones it outlines.

Track your progress. Every 4-6 weeks, reassess your paces. You'll likely spot improvements that would otherwise go unnoticed.

Coached by Jonny Mellor

Train with Purpose

Marathon training works best when paces are specific and evidence-based. This conversion chart distils years of coaching experience into a simple reference you can use day to day. Whether you're setting up a tempo session on Tuesday or planning your next long run, knowing your equivalent paces removes doubt and keeps your training purposeful.

If you're serious about your marathon goal, understanding these conversions is really helpful. And if you want a personalised training plan built around your goal pace and current fitness, we work with runners across all levels at JM Coaching. Get in touch to discuss a coaching plan tailored to your target.

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