Pace charts
Pace charts for the marathon, the half, the 10K and the 5K
Pick a goal time. Each chart gives the pace per km and per mile, every split, a negative-split option, what the goal is worth over other distances, the paces to train at, and the one session that tells you whether it is realistic.
Method
How to read a pace chart
- 1
Start from a race, not a wish
Each chart lists the 5K, 10K or half time that usually comes with the goal. If yours is far off, pick a slower chart or run a tune-up race first.
- 2
Elapsed time, not lap time
The tables show the clock at each marker. Check it at every 5 km sign: being 20 seconds up at 10 km is a warning, not a bonus.
- 3
Plan for the extra distance
Courses are measured on the shortest line. Weaving through a crowd adds 100 to 400 m, so your watch pace should sit slightly under the chart.
- 4
Train the paces, not just the goal
Most of the work happens at easy pace. Each chart lists Daniels' easy, threshold and interval paces for the goal, so the rest of the week has numbers too.
Your time isn't listed?
The pace calculator gives splits for any distance and time. The race predictor turns a recent race into a realistic goal.
From the chart to the watch.
Build goal-pace sessions once in OpenAthlete and they reach your Garmin, COROS or Suunto with their targets. Free and open source.
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