Pike Creek Valley Running Club

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Pace Tables For Runners


Pace Table - Road
This chart has every standard road race length and total times of each race distance based on minutes per mile.

Pace Table - Track
This chart has distances in meters and respective times based on minutes per mile.

  Val Whiting's 'Train at GameShape'

Partnership with Team in Training

Pace Table - Road
Mile 1500M 5Km 5 Mile 10Km 15Km 10 Mile 20Km 1/2 Mara 20 Mile Marathon
4:00 0:03:44 0:12:26 0:20:00 0:24:52 0:37:17 0:40:00 0:49:43 0:52:24 1:20:00 1:44:48
4:10 0:03:53 0:12:57 0:20:50 0:25:54 0:38:51 0:41:40 0:51:48 0:54:35 1:23:20 1:49:10
4:20 0:04:02 0:13:28 0:21:40 0:26:56 0:40:24 0:43:20 0:53:52 0:56:46 1:26:40 1:53:32
4:30 0:04:12 0:13:59 0:22:30 0:27:58 0:41:57 0:45:00 0:55:56 0:58:57 1:30:00 1:57:54
4:40 0:04:21 0:14:30 0:23:20 0:29:00 0:43:30 0:46:40 0:58:00 1:01:08 1:33:20 2:02:16
4:50 0:04:30 0:15:01 0:24:10 0:30:02 0:45:04 0:48:20 1:00:05 1:03:19 1:36:40 2:06:38
5:00 0:04:40 0:15:32 0:25:00 0:31:05 0:46:37 0:50:00 1:02:09 1:05:30 1:40:00 2:11:00
5:10 0:04:49 0:16:03 0:25:50 0:32:07 0:48:10 0:51:40 1:04:13 1:07:41 1:43:20 2:15:22
5:20 0:04:58 0:16:34 0:26:40 0:33:09 0:49:43 0:53:20 1:06:18 1:09:52 1:46:40 2:19:44
5:30 0:05:08 0:17:05 0:27:30 0:34:11 0:51:16 0:55:00 1:08:22 1:12:03 1:50:00 2:24:06
5:40 0:05:17 0:17:37 0:28:20 0:35:13 0:52:50 0:56:40 1:10:26 1:14:14 1:53:20 2:28:28
5:50 0:05:26 0:18:08 0:29:10 0:36:15 0:54:23 0:58:20 1:12:31 1:16:25 1:56:40 2:32:50
6:00 0:05:36 0:18:39 0:30:00 0:37:17 0:55:56 1:00:00 1:14:35 1:18:36 2:00:00 2:37:12
6:10 0:05:45 0:19:10 0:30:50 0:38:20 0:57:29 1:01:40 1:16:39 1:20:47 2:03:20 2:41:34
6:20 0:05:54 0:19:41 0:31:40 0:39:22 0:59:03 1:03:20 1:18:43 1:22:58 2:06:40 2:45:56
6:30 0:06:04 0:20:12 0:32:30 0:40:24 1:00:36 1:05:00 1:20:48 1:25:09 2:10:00 2:50:18
6:40 0:06:13 0:20:43 0:33:20 0:41:26 1:02:09 1:06:40 1:22:52 1:27:20 2:13:20 2:54:40
6:50 0:06:22 0:21:14 0:34:10 0:42:28 1:03:42 1:08:20 1:24:56 1:29:31 2:16:40 2:59:02
7:00 0:06:32 0:21:45 0:35:00 0:43:30 1:05:15 1:10:00 1:27:01 1:31:42 2:20:00 3:03:24
7:10 0:06:41 0:22:16 0:35:50 0:44:32 1:06:49 1:11:40 1:29:05 1:33:53 2:23:20 3:07:46
7:20 0:06:50 0:22:47 0:36:40 0:45:35 1:08:22 1:13:20 1:31:09 1:36:04 2:26:40 3:12:08
7:30 0:07:00 0:23:18 0:37:30 0:46:37 1:09:55 1:15:00 1:33:14 1:38:15 2:30:00 3:16:30
7:40 0:07:09 0:23:49 0:38:20 0:47:39 1:11:28 1:16:40 1:35:18 1:40:26 2:33:20 3:20:52
7:50 0:07:18 0:24:21 0:39:10 0:48:41 1:13:02 1:18:20 1:37:22 1:42:37 2:36:40 3:25:14
8:00 0:07:27 0:24:52 0:40:00 0:49:43 1:14:35 1:20:00 1:39:26 1:44:48 2:40:00 3:29:36
8:10 0:07:37 0:25:23 0:40:50 0:50:45 1:16:08 1:21:40 1:41:31 1:46:59 2:43:20 3:33:58
8:20 0:07:46 0:25:54 0:41:40 0:51:48 1:17:41 1:23:20 1:43:35 1:49:10 2:46:40 3:38:20
8:30 0:07:55 0:26:25 0:42:30 0:52:50 1:19:15 1:25:00 1:45:39 1:51:21 2:50:00 3:42:42
8:40 0:08:05 0:26:56 0:43:20 0:53:52 1:20:48 1:26:40 1:47:44 1:53:32 2:53:20 3:47:04
8:50 0:08:14 0:27:27 0:44:10 0:54:54 1:22:21 1:28:20 1:49:48 1:55:43 2:56:40 3:51:26
9:00 0:08:23 0:27:58 0:45:00 0:55:56 1:23:54 1:30:00 1:51:52 1:57:54 3:00:00 3:55:48
9:10 0:08:33 0:28:29 0:45:50 0:56:58 1:25:27 1:31:40 1:53:57 2:00:05 3:03:20 4:00:10
9:20 0:08:42 0:29:00 0:46:40 0:58:00 1:27:01 1:33:20 1:56:01 2:02:16 3:06:40 4:04:32
9:30 0:08:51 0:29:31 0:47:30 0:59:03 1:28:34 1:35:00 1:58:05 2:04:27 3:10:00 4:08:54
9:40 0:09:01 0:30:02 0:48:20 1:00:05 1:30:07 1:36:40 2:00:09 2:06:38 3:13:20 4:13:16
9:50 0:09:10 0:30:33 0:49:10 1:01:07 1:31:40 1:38:20 2:02:14 2:08:49 3:16:40 4:17:38
10:00 0:09:19 0:31:05 0:50:00 1:02:09 1:33:14 1:40:00 2:04:18 2:11:00 3:20:00 4:22:00
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Pace Table - Track
Mile 100m 200m 300m 400m 500m 600m 800m 1000m 1200m 1600m 2000m 2400m 3000m 3200m 5000m 10000m
4:00 00:14.9 00:29.8 00:44.7 00:59.7 01:14.5 01:29.5 01:59.3 02:29.1 02:59.0 03:58.6 04:58.3 05:57.9 07:27.4 07:57.2 12:25.7 24:51.3
4:10 00:15.5 00:31.1 00:46.6 01:02.1 01:17.6 01:33.2 02:04.3 02:35.3 03:06.4 04:08.6 05:10.7 06:12.8 07:46.0 08:17.1 12:56.7 25:53.5
4:20 00:16.1 00:32.3 00:48.5 01:04.6 01:20.8 01:36.9 02:09.2 02:41.6 03:13.9 04:18.5 05:23.1 06:27.7 08:04.7 08:37.0 13:27.8 26:55.6
4:30 00:16.8 00:33.6 00:50.3 01:07.1 01:23.9 01:40.7 02:14.2 02:47.8 03:21.3 04:28.4 05:35.5 06:42.7 08:23.3 08:56.9 13:58.9 27:57.7
4:40 00:17.4 00:34.8 00:52.2 01:09.6 01:27.0 01:44.4 02:19.2 02:54.0 03:28.8 04:38.4 05:48.0 06:57.6 08:42.0 09:16.8 14:29.9 28:59.9
4:50 00:18.0 00:36.0 00:54.0 01:12.1 01:30.1 01:48.1 02:24.2 03:00.2 03:36.2 04:48.3 06:00.4 07:12.5 09:00.6 09:36.6 15:01.0 30:02.0
5:00 00:18.6 00:37.3 00:55.9 01:14.6 01:33.2 01:51.8 02:29.1 03:06.4 03:43.7 04:58.3 06:12.8 07:27.4 09:19.2 09:56.5 15:32.1 31:04.2
5:10 00:19.2 00:38.5 00:57.8 01:17.1 01:36.3 01:55.6 02:34.1 03:12.6 03:51.2 05:08.2 06:25.3 07:42.3 09:37.9 10:16.4 16:03.2 32:06.3
5:20 00:19.9 00:39.8 00:59.6 01:19.5 01:39.4 01:59.3 02:39.1 03:18.8 03:58.6 05:18.2 06:37.7 07:57.2 09:56.5 10:36.3 16:34.2 33:08.4
5:30 00:20.5 00:41.0 01:05.1 01:22.0 01:42.5 02:03.0 02:44.0 03:25.1 04:06.1 05:28.1 06:50.1 08:12.1 10:15.2 10:56.2 17:05.3 34:10.6
5:40 00:21.1 00:42.3 01:03.4 01:24.5 01:45.6 02:06.8 02:49.0 03:31.3 04:13.5 05:38.0 07:02.5 08:27.1 10:33.8 11:16.1 17:36.4 35:12.7
5:50 00:21.7 00:43.5 01:05.2 01:27.0 01:48.7 02:10.5 02:54.0 03:37.5 04:21.0 05:48.0 07:15.0 08:42.0 10:52.5 11:36.0 18:07.4 36:14.9
6:00 00:22.3 00:44.7 01:07.1 01:29.5 01:51.8 02:14.2 02:59.0 03:43.7 04:28.4 05:57.9 07:27.4 08:56.9 11:11.1 11:55.8 18:38.5 37:17.0
6:10 00:23.0 00:46.0 01:08.9 01:32.0 01:54.9 02:17.9 03:03.9 03:49.9 04:35.9 06:07.9 07:39.8 09:11.8 11:29.7 12:15.7 19:09.6 38:19.1
6:20 00:23.6 00:47.2 01:10.8 01:34.5 01:58.0 02:21.7 03:08.9 03:56.1 04:43.4 06:17.8 07:52.3 09:26.7 11:48.4 12:35.6 19:40.6 39:21.3
6:30 00:24.2 00:48.5 01.12.7 01:36.9 02:01.1 02:25.4 03:13.9 04:02.3 04:50.8 06:27.7 08:04.7 09:41.6 12:07.0 12:55.5 20:11.7 40:23.4
6:40 00:24.8 00:49.7 01:14.5 01:39.4 02:04.3 02:29.1 03:18.8 04:08.6 04:58.3 06:37.7 08:17.1 09:56.5 12:25.7 13:15.4 20:42.8 41:25.6
6:50 00:25.5 00:51.0 01:16.4 01:41.9 02:07.4 02:32.9 03:23.8 04:14.8 05:05.7 06:47.6 08:29.5 10:11.4 12:44.3 13:35.3 21:13.8 42:27.7
7:00 00:26.1 00:52.2 01:18.3 01:44.4 02:10.5 02:36.6 03:28.8 04:21.0 05:13.2 06:57.6 08:42.0 10:26.4 13:02.9 13:55.1 21:44.9 43:29.8
7:10 00:26.7 00:53.4 01:20.1 01:46.9 02:13.6 02:40.3 03:33.8 04:27.2 05:20.6 07:07.5 08:54.4 10:41.3 13:21.6 14:15.0 22:16.0 44:32.0
7:20 00:27.3 00:54.7 01:22.0 01:49.4 02:16.7 02:44.0 03:38.7 04:33.4 05:28.1 07:17.5 09:06.8 10:56.2 13:40.2 14:34.9 22:47.1 45:34.1
7:30 00:27.9 00:55.9 01:23.9 01:51.8 02:19.8 02:47.8 03:43.7 04:39.6 05:35.5 07:27.4 09:19.2 11:11.1 13:58.9 14:54.8 23:18.1 46:36.2
7:40 00:28.6 00:57.2 01:25.7 01:54.3 02:22.9 02:51.5 03:48.7 04:45.8 05:43.0 07:37.3 09:31.7 11:26.0 14:17.5 15:14.7 23:49.2 47:38.4
7:50 00:29.2 00:58.4 01:27.6 01:56.8 02:26.5 02:55.2 03:53.6 04:52.1 05:50.5 07:47.3 09:44.1 11:40.9 14:36.2 15:34.6 24:20.3 48:40.5
8:00 00:29.8 00:59.7 01:29.5 01:59.3 02:29.1 02:59.0 03:58.6 04:58.3 05:57.9 07:57.2 09:56.5 11:55.8 14:54.8 15:54.5 24:51.3 49:42.7
8:10 00:30.4 01:00.9 01:31.3 02:01.8 02:32.2 03:02.7 04:03.6 05:04.5 06:05.4 08:07.2 10:09.0 12:10.8 15:13.4 16:14.3 25:22.4 50:44.8
8:20 00:31.0 01:02.1 01:33.2 02:04.3 02:35.3 03:06.4 04:08.6 05:10.7 06:12.8 08:17.1 10:21.4 12:25.7 15:32.1 16:34.2 25:53.5 51:46.9
8:30 00:31.7 01:03.4 01:35.0 02:06.8 02:38.5 03:10.1 04:13.5 05:16.9 06:20.3 08:27.1 10:33.8 12:40.6 15:50.7 16:54.1 26:24.5 52:49.1
8:40 00:32.3 01:04.6 01:36.9 02:09.2 02:41.5 03:13.9 04:18.5 05:23.1 06:27.7 08:37.0 10:46.2 12:55.5 16:09.4 17:14.0 26:55.6 53:51.2
8:50 00:32.9 01:05.9 01:38.8 02:11.7 02:44.6 03:17.6 04:23.5 05:29.3 06:35.2 08:46.9 10:58.7 13:10.4 16:28.0 17:33.9 27:26.7 54:53.4
9:00 00:33.5 01:07.1 01:40.6 02:14.2 02:47.7 03:21.3 04:28.4 05:35.5 06:42.7 08:56.9 11:11.1 13:25.3 16:46.6 17:53.8 27:57.7 55:55.5
9:10 00:34.2 01:08.4 01:42.5 02:16.7 02:50.9 03:25.1 04:33.4 05:41.8 06:50.1 09:06.8 11:23.5 13:40.2 17:05.3 18:13.6 28:28.8 56:57.6
9:20 00:34.8 01:09.6 01:44.4 02:19.2 02:54.0 03:28.8 04:38.4 05:48.0 06:57.6 09:16.8 11:36.0 13:55.1 17:23.9 18:33.5 28:59.9 57:59.8
9:30 00:35.4 01:10.8 01:46.2 02:21.7 02:57.1 03:32.5 04:43.4 05:54.2 07:05.0 09:26.7 11:48.4 14:10.1 17:42.6 18:53.4 29:31.0 59:01.9
9:40 00:36.0 01:12.1 01:48.1 02:24.2 03:00.2 03:36.2 04:48.3 06:00.4 07:12.5 09:36.6 12:00.8 14:25.0 18:01.2 19:13.3 30:02.0 00:04.1
9:50 00:36.6 01:13.3 01:50.0 02:26.6 03:03.3 03:40.0 04:53.3 06:06.6 07:19.9 09:46.6 12:13.2 14:39.9 18:19.9 19:33.2 30:33.1 01:06.2
10:00 00:37.3 01:14.6 01:51.8 02:29.1 03:06.4 03:43.7 04:58.3 06:12.8 07:27.4 09:56.5 12:25.7 14:54.8 18:38.5 19:53.1 31:04.2 02:08.3
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