Find your running pace from 7:00 to 3:00 min/km. See times for 5K, 10K, half marathon & marathon, plus average heart rates for untrained, trained, and and elite
min/km | min/mile | 5km time | 10km time | half marathon time | marathon time | avg HR untrained (bpm) | avg HR trained (bpm) | avg HR elite (bpm) |
|---|---|---|---|---|---|---|---|---|
| 7:00 | 11:15 | 35:00 | 1:10:00 | 2:27:40 | 4:55:21 | 145 | 120 | 105 |
| 6:55 | 11:07 | 34:35 | 1:09:10 | 2:25:55 | 4:51:50 | 146 | 121 | 106 |
| 6:50 | 10:59 | 34:10 | 1:08:20 | 2:24:09 | 4:48:19 | 147 | 122 | 107 |
| 6:45 | 10:51 | 33:45 | 1:07:30 | 2:22:24 | 4:44:48 | 148 | 122 | 108 |
| 6:40 | 10:43 | 33:20 | 1:06:40 | 2:20:39 | 4:41:18 | 148 | 123 | 108 |
| 6:35 | 10:35 | 32:55 | 1:05:50 | 2:18:53 | 4:37:47 | 149 | 124 | 109 |
| 6:30 | 10:27 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 | 150 | 125 | 110 |
| 6:25 | 10:19 | 32:05 | 1:04:10 | 2:15:22 | 4:30:45 | 151 | 126 | 111 |
| 6:20 | 10:11 | 31:40 | 1:03:20 | 2:13:37 | 4:27:14 | 152 | 127 | 112 |
| 6:15 | 10:03 | 31:15 | 1:02:30 | 2:11:51 | 4:23:43 | 154 | 128 | 112 |
| 6:10 | 9:55 | 30:50 | 1:01:40 | 2:10:06 | 4:20:12 | 155 | 130 | 113 |
| 6:05 | 9:47 | 30:25 | 1:00:50 | 2:08:20 | 4:16:41 | 156 | 131 | 114 |
| 6:00 | 9:39 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 | 157 | 132 | 115 |
| 5:55 | 9:31 | 29:35 | 59:10 | 2:04:49 | 4:09:39 | 158 | 133 | 116 |
| 5:50 | 9:23 | 29:10 | 58:20 | 2:03:04 | 4:06:08 | 159 | 134 | 117 |
| 5:45 | 9:15 | 28:45 | 57:30 | 2:01:18 | 4:02:37 | 160 | 135 | 118 |
| 5:40 | 9:07 | 28:20 | 56:40 | 1:59:33 | 3:59:06 | 161 | 136 | 118 |
| 5:35 | 8:59 | 27:55 | 55:50 | 1:57:47 | 3:55:35 | 162 | 137 | 119 |
| 5:30 | 8:51 | 27:30 | 55:00 | 1:56:02 | 3:52:04 | 163 | 138 | 120 |
| 5:25 | 8:43 | 27:05 | 54:10 | 1:54:16 | 3:48:33 | 164 | 139 | 121 |
| 5:20 | 8:34 | 26:40 | 53:20 | 1:52:31 | 3:45:02 | 165 | 140 | 123 |
| 5:15 | 8:26 | 26:15 | 52:30 | 1:50:45 | 3:41:31 | 166 | 142 | 124 |
| 5:10 | 8:18 | 25:50 | 51:40 | 1:49:00 | 3:38:00 | 168 | 143 | 125 |
| 5:05 | 8:10 | 25:25 | 50:50 | 1:47:14 | 3:34:29 | 169 | 144 | 127 |
| 5:00 | 8:02 | 25:00 | 50:00 | 1:45:29 | 3:30:58 | 170 | 145 | 128 |
| 4:55 | 7:54 | 24:35 | 49:10 | 1:43:43 | 3:27:27 | 171 | 146 | 129 |
| 4:50 | 7:46 | 24:10 | 48:20 | 1:41:58 | 3:23:56 | 172 | 148 | 130 |
| 4:45 | 7:38 | 23:45 | 47:30 | 1:40:12 | 3:20:25 | 173 | 149 | 132 |
| 4:40 | 7:30 | 23:20 | 46:40 | 1:38:27 | 3:16:54 | 174 | 150 | 133 |
| 4:35 | 7:22 | 22:55 | 45:50 | 1:36:41 | 3:13:23 | 175 | 152 | 134 |
| 4:30 | 7:14 | 22:30 | 45:00 | 1:34:56 | 3:09:52 | 176 | 153 | 135 |
| 4:25 | 7:06 | 22:05 | 44:10 | 1:33:10 | 3:06:21 | 177 | 154 | 136 |
| 4:20 | 6:58 | 21:40 | 43:20 | 1:31:25 | 3:02:50 | 178 | 156 | 138 |
| 4:15 | 6:50 | 21:15 | 42:30 | 1:29:39 | 2:59:19 | 179 | 158 | 139 |
| 4:10 | 6:42 | 20:50 | 41:40 | 1:27:54 | 2:55:48 | 180 | 159 | 140 |
| 4:05 | 6:34 | 20:25 | 40:50 | 1:26:08 | 2:52:17 | 181 | 160 | 142 |
| 4:00 | 6:26 | 20:00 | 40:00 | 1:24:23 | 2:48:46 | 182 | 162 | 143 |
| 3:55 | 6:18 | 19:35 | 39:10 | 1:22:37 | 2:45:15 | 182 | 163 | 145 |
| 3:50 | 6:10 | 19:10 | 38:20 | 1:20:52 | 2:41:44 | 183 | 165 | 147 |
| 3:45 | 6:02 | 18:45 | 37:30 | 1:19:06 | 2:38:13 | 184 | 166 | 149 |
| 3:40 | 5:54 | 18:20 | 36:40 | 1:17:21 | 2:34:42 | 184 | 167 | 151 |
| 3:35 | 5:46 | 17:55 | 35:50 | 1:15:35 | 2:31:11 | 184 | 169 | 153 |
| 3:30 | 5:37 | 17:30 | 35:00 | 1:13:50 | 2:27:40 | 185 | 170 | 155 |
| 3:25 | 5:29 | 17:05 | 34:10 | 1:12:04 | 2:24:09 | 186 | 171 | 157 |
| 3:20 | 5:21 | 16:40 | 33:20 | 1:10:19 | 2:20:39 | 187 | 172 | 158 |
| 3:15 | 5:13 | 16:15 | 32:30 | 1:08:34 | 2:17:08 | 188 | 174 | 160 |
| 3:10 | 5:05 | 15:50 | 31:40 | 1:06:48 | 2:13:37 | 188 | 175 | 162 |
| 3:05 | 4:57 | 15:25 | 30:50 | 1:05:03 | 2:10:06 | 189 | 176 | 163 |
| 3:00 | 4:49 | 15:00 | 30:00 | 1:03:17 | 2:06:35 | 190 | 177 | 165 |