Use This Running Pace Chart To Work Out How To Hit Your Next PB

The chances are that the first few PBs you set in running events will be unplanned. You’ll run as fast as feels right and see what the result is. You’ll probably also notice during those runs that if you’re close to a big number, like two hours in a half marathon or 45 minutes in a 10K, you’ll run a little harder near the end to try to finish under that mark.

If you think about it, it doesn’t make much sense. There’s only one second’s difference between running a two-hour half marathon or a 1:59:59. But stop thinking about it right now. It really does matter and don’t let anyone ever tell you different.

In order to hit these marks you generally need to know the pace to run at, because a well-paced race is crucial to success. Below you’ll find the per kilometre and per mile pace required to hit all the most popular target times for 5Ks, 10Ks, half marathons and marathons. You don’t have to nail this mark in each and every kilometre. In fact, it’s often a good idea to start slightly slower and finish faster. But these are the average paces you’ll need to stick to.

If you have a very specific goal time in mind that isn’t covered below then we heartily recommend the simple Running Pace app (Apple App Store only, 99p), which will give you the per-kilometre and per-mile pace required for any target time and distance.

What Should My Target Time Be?

That’s a key question for both beginner and experienced runners alike, and a tough one to answer. There are some very general calculations out there that can help, such as taking a recent half marathon time, doubling it and adding seven to ten minutes.

You can get more exact advice from pace calculators where you enter a few recent race results across various distances, and then ask for a target time for another distance based on that. One of these is the McRun app (Apple App Store only, £9.99), which can suggest a marathon goal based on a 10K and half marathon time.

If you have no other race results to go on, the best thing to do is be conservative with your target. In fact, if it’s your first event, don’t worry about target times at all. Get halfway through your race at a pace you’re comfortable with, and then step it up in the second half of the event and see what time you can do.

How To Train For A Target Time

If you’re relatively new to running you may be surprised to learn that when you follow a training plan, most of your training runs will be either slower or quicker than your target time. You certainly don’t need to do loads of runs at race pace to make sure you’ll hit it on the day, and your long runs in particular should mostly be done at a pace that’s around a minute per kilometre slower than your target pace, though you might want to throw in some race pace kilometres towards the end of these runs.

In general, the basics of a training plan are one speed session a week, where you do short intervals considerably faster than your target pace; a tempo run, where you’ll be running a little quicker than your target pace; a long run, as detailed above; and some easy runs, done far slower than your target pace. That’ll all add up to success on the day, trust us. If you need such a plan, we have free plans for 5K races, 10K races, half marathons and marathons.

5K Pace Chart

10K Pace Chart

Half Marathon Pace Chart

See related

• Pacing Tips To Make You A Better Runner
• 10 Exercises To Make You A Faster Runner
• How To Make Running Easier
• 33 Running Tips To Help You Become A Better Runner
• Eight Types Of Training Runs Explained

Marathon Pace Chart

How To Pace Your Race Perfectly

Setting a realistic target time is half the battle when it comes to enjoying your event, but once you’ve done that it’s still possible for everything to go wrong on the day if you don’t pace your race right. For some tips on that front, here’s Daisy Hughes, ultramarathon runner and Lululemon ambassador.

1. Run your own race

It’s an incredible feeling to run a race with others and it can help you to run a faster time, but you’ve got to run your own race. This will be easier to do at the moment with virtual races like lululemon’s SeaWheeze Half Marathon and 10K. Whatever your goal, it’s yours alone – don’t be tempted to keep up with others.

2. Consider the conditions

Remember that race calculators don’t account for things like heat, wind and difficult terrain, so in difficult conditions it would be a good idea to add 5% on to your target time.

3. Aim for negative splits

The best way I’ve found to pace races is to aim for negative splits, which means running the first half of the race slightly slower than the second half. It’ll take all of your self-discipline to resist setting off quickly, but a negative split is the most effective way to ensure you’ve got enough in the tank to keep a good pace throughout the race.

I recommend running ten to 15 seconds slower per kilometre than your target pace for the first three kilometres in a 10K. You’ll only lose 30-45 seconds and have plenty of time over the final few kilometres to make the time up if you’re feeling strong. If you’re running a half marathon, run ten to 25 seconds slower for the first seven kilometres, then close the gap for the second seven kilometres and finish the last seven kilometres with everything you have left.