A running pace chart shows you expected minutes-per-mile at different speeds and for different age groups. Knowing your pace helps you plan races, set training targets, and track progress over time. Use the chart below to see where your pace falls for your age and gender.
Average Running Pace by Age Group
Minutes per Mile – Male vs Female
Running Pace Reference Table
| Pace (min/mi) | Speed (mph) | 5K Time | 10K Time | Half Marathon |
|---|---|---|---|---|
| 7:00 | 8.57 | 21:44 | 43:28 | 1:31:37 |
| 8:00 | 7.50 | 24:51 | 49:41 | 1:44:51 |
| 9:00 | 6.67 | 27:57 | 55:54 | 1:57:57 |
| 10:00 | 6.00 | 31:04 | 1:02:08 | 2:11:04 |
| 11:00 | 5.45 | 34:10 | 1:08:20 | 2:24:10 |
| 12:00 | 5.00 | 37:17 | 1:14:34 | 2:37:17 |
| 13:00 | 4.62 | 40:23 | 1:20:47 | 2:50:23 |
How to Use the Pace Chart
Find your current pace per mile, then look across to see predicted finish times at different distances. If you run a mile at 9:00 pace, you can expect a 5K around 27:57 and a 10K around 55:54. These assume steady effort; actual race times may vary by 1-3% due to course conditions and pacing strategy.
Understanding Pace vs Speed
Pace (minutes per mile) is the inverse of speed (miles per hour). A 10:00/mi pace equals 6.0 mph. Runners typically think in pace because it maps directly to race finish times. Speed is more useful when comparing running to walking or cycling.
Calculate Your Pace
Enter your run data into our Running Benchmark Calculator to get your exact pace, grade-adjusted pace, and see how it compares to benchmarks for your age group.