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