Race and Training Pace Calculator

Estimated times and paces

The following guideline times are based on running 5.0km ( 3.1 miles) in a time of 30:00.

Distance	Total Time	Time per Mile	Time per km	Time per 400m	Time per 800m	Time per 1200m	Regent's Park Track	Treadmill Setting

1 mile	9:01	9:01	5:36	2:15	4:29	6:44	2:10	10.7
3km	17:27	9:22	5:49	2:20	4:39	6:59	2:15	10.3
5km	30:00	9:39	6:00	2:24	4:48	7:12	2:19	10.0
5 miles	49:41	9:56	6:10	2:28	4:56	7:25	2:23	9.7
10km	1:02:33	10:04	6:15	2:30	5:00	7:30	2:25	9.6
10 miles	1:43:35	10:21	6:26	2:34	5:09	7:43	2:29	9.3
A half marathon	2:18:00	10:32	6:32	2:37	5:14	7:51	2:32	9.2
A marathon
Optimistic	4:47:44	10:58	6:49	2:44	5:27	8:11	2:38	8.8
Conservative	5:27:06	12:29	7:45	3:06	6:12	9:18	3:00	7.7
Pessimistic	6:06:28	13:59	8:41	3:28	6:57	10:25	3:22	6.9

Effort

Easy		12:01	7:28	2:59	5:58	8:58	2:53	8.0
Steady		11:04	6:53	2:45	5:30	8:15	2:40	8.7
Threshold		10:05	6:16	2:30	5:01	7:31	2:25	9.6
V02 Max		9:07	5:40	2:16	4:32	6:48	2:11	10.6

Comments

Easy pace running is conversational running. Ideal for Tuesday nights
Steady running is comfortably fast. A Tuesday night, but pushing it a little.
Threshold pace is 3-4 word answer pace. A training pace often used on Thursday night training
V02 Max pace is a hard pace where it is hard to talk. Another pace often used on Thursday night training

These times are just rough estimates. They assume that you have done all the necessary training to achieve the desired distance. The mile pace is just a ballpark figure as you can't really figure out middle distance pace from your endurance pace.

To understand why there are three marathon times given, read this.