Pike Creek Valley Running Club of Delaware

Wilmington & Newark DE Runners

Pace Tables & Calculators for Runners

2015 Tom Jermyn

Pace Calculator 1
Find your pace for a race based on time and overall distance.

Predicting Calculator
Predict your time in a different length race based on previous races.

Interval Training Calculator
Estimate your optimal interval training pace, based on your current 5K race time.

Heart Rate Calculator
Calculate your training heart rate based on your age and resting heart rate.

Calorie Burning Calculator
Estimate the amount of calories you burn at a given running pace.

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

Pace Table – Road

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


Mile
1500M
5Km
5 Mile		10Km15Km10 Mile20Km1/2 Mara20 MileMarathon

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
5:200:04:58
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
5:300:05:08
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
5:400:05:17
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
5:500:05:26
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
6:000:05:36
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
6:100:05:45
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
6:200:05:54
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
6:300:06:04
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
6:400:06:13
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
6:500:06:22
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
7:000:06:32
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
7:100:06:41
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
7:200:06:50
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
7:300:07:00
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
7:400:07:09
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
7:500:07:18
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
8:000:07:27
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
8:100:07:37
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
8:200:07:46
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
8:300:07:55
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
8:400:08:05
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
8:500:08:14
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
9:000:08:23
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
9:100:08:33
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
9:200:08:42
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
9:300:08:51
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
9:400:09:01
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
9:500:09:10
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
10:000:09:19
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

Pace Table – Track


Mile100m
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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