Pace Chart - Split Times

Running paces

Calculate your running and training averages using the pace chart below, based on distance and speed.

The table indicates the reference time for a given average speed and distance.

Thus, for a speed of 15 km/h, we have 4 minutes per kilometer and a marathon time of 2 hours 48 minutes, with a halfway split time of 1 hour 24 minutes.

This reference table allows you to frame your training and know at what speed you are running, especially for setting your pace correctly

Marathon pace

For example, to prepare for the Paris Marathon with a goal of 2 hours 48 minutes, I do all of my speed sessions on a running track with four marks for every 100 meters indicated in the turns. The 3,000-meter sessions of the program should be completed in 12 minutes, so I controlled my speed by passing every hundred meters at 24 seconds, then 48 seconds, then 1 minute 12 seconds, 1 minute 36 seconds, etc. This allowed me to ensure that I was running at a base speed of 15 km/h, neither too fast nor too slow.

During the half-marathon and then the marathon, all of my split times were respected (4 minutes per kilometer, 20 minutes at 5,000 meters, the half-marathon in 1 hour 24 minutes, 30 kilometers in 2 hours, 2 hours 57 minutes at the finish). I had the 15 km/h pace "in my legs".

If the desired time or speed is not found in the table, see our average speed calculator.

An essential exercise for the runner is to understand what the right stride length is.

The table presents the paces from 10 to 15 km/h of average speed or from 16 to 20 km/h. See the pace table:  • from 10 to 15 km/h
 • from 16 to 20 km/h