Pace guides

Goal-time pace guides

Pick the time you are chasing. Each page gives the pace in both units, the splits to pass every mark on, what the goal says your other race times should be, and the three paces to train at.

5K goal times

5K 20-minute 5K 4:00 /km · 6:26 /mi — the splits, the equivalent times and the paces to train at. 5K 25-minute 5K 5:00 /km · 8:03 /mi — the splits, the equivalent times and the paces to train at. 5K 30-minute 5K 6:00 /km · 9:39 /mi — the splits, the equivalent times and the paces to train at.

10K goal times

10K 45-minute 10K 4:30 /km · 7:15 /mi — the splits, the equivalent times and the paces to train at. 10K 50-minute 10K 5:00 /km · 8:03 /mi — the splits, the equivalent times and the paces to train at. 10K 60-minute 10K 6:00 /km · 9:39 /mi — the splits, the equivalent times and the paces to train at.

Half marathon goal times

half marathon 1:45 half marathon 4:59 /km · 8:01 /mi — the splits, the equivalent times and the paces to train at. half marathon Sub-2 half marathon 5:41 /km · 9:09 /mi — the splits, the equivalent times and the paces to train at.

Marathon goal times

marathon 3:30 marathon 4:59 /km · 8:01 /mi — the splits, the equivalent times and the paces to train at. marathon Sub-4 marathon 5:41 /km · 9:09 /mi — the splits, the equivalent times and the paces to train at.

Where these numbers come from

Every figure on these pages is computed from the same maths the Outrunr app runs: Riegel's formula and the Daniels & Gilbert VDOT model for the equivalent times and the training paces, plain arithmetic for the splits. Nothing is typed in by hand, so a page and the app cannot disagree. Want a target that is not here? The running pace calculator does any distance and time.

A pace is a number. A plan is what gets you to it.

Outrunr prices every training pace off one honest race, builds the weeks around them, and calls your pace in your ear so you never have to look at a watch.

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