Free tool
Build km and mile pace charts for any goal time.
Build a complete marathon pace chart (or 5K, 10K, half, or custom-distance pace chart) for any goal finish time. Get per-kilometre and per-mile cumulative splits, switch between even-pacing and negative-split strategies, and see Riegel-implied times at every other standard distance. Free, no signup, runs in your browser - print the chart and tape it to your wrist on race day.
Free · no signup · your file stays on your device
Goal pace
5:00/km
hours
minutes
seconds
Target paces
Per kilometer
5:20
Per mile
8:35
Negative-split target
First half
1:53:38
5:23 /km
Second half
1:51:23
5:17 /km
Km-by-km splits
| Km | Split | Cumulative |
|---|---|---|
| 1 | 5:20 | 5:20 |
| 2 | 5:20 | 10:40 |
| 3 | 5:20 | 15:60 |
| 4 | 5:20 | 21:20 |
| 5 | 5:20 | 26:40 |
| 6 | 5:20 | 31:60 |
| 7 | 5:20 | 37:20 |
| 8 | 5:20 | 42:40 |
| 9 | 5:20 | 47:59 |
| 10 | 5:20 | 53:19 |
| 11 | 5:20 | 58:39 |
| 12 | 5:20 | 1:03:59 |
| 13 | 5:20 | 1:09:19 |
| 14 | 5:20 | 1:14:39 |
| 15 | 5:20 | 1:19:59 |
| 16 | 5:20 | 1:25:19 |
| 17 | 5:20 | 1:30:39 |
| 18 | 5:20 | 1:35:59 |
| 19 | 5:20 | 1:41:19 |
| 20 | 5:20 | 1:46:39 |
| 21 | 5:20 | 1:51:59 |
| 22 | 5:20 | 1:57:19 |
| 23 | 5:20 | 2:02:39 |
| 24 | 5:20 | 2:07:59 |
| 25 | 5:20 | 2:13:19 |
| 26 | 5:20 | 2:18:39 |
| 27 | 5:20 | 2:23:58 |
| 28 | 5:20 | 2:29:18 |
| 29 | 5:20 | 2:34:38 |
| 30 | 5:20 | 2:39:58 |
| 31 | 5:20 | 2:45:18 |
| 32 | 5:20 | 2:50:38 |
| 33 | 5:20 | 2:55:58 |
| 34 | 5:20 | 3:01:18 |
| 35 | 5:20 | 3:06:38 |
| 36 | 5:20 | 3:11:58 |
| 37 | 5:20 | 3:17:18 |
| 38 | 5:20 | 3:22:38 |
| 39 | 5:20 | 3:27:58 |
| 40 | 5:20 | 3:33:18 |
| 41 | 5:20 | 3:38:38 |
| 42 | 5:20 | 3:43:58 |
| 42.20 | 1:02 (final 0.20) | 3:45:00 |
Mile-by-mile splits
| Mi | Split | Cumulative |
|---|---|---|
| 1 | 8:35 | 8:35 |
| 2 | 8:35 | 17:10 |
| 3 | 8:35 | 25:45 |
| 4 | 8:35 | 34:20 |
| 5 | 8:35 | 42:54 |
| 6 | 8:35 | 51:29 |
| 7 | 8:35 | 1:00:04 |
| 8 | 8:35 | 1:08:39 |
| 9 | 8:35 | 1:17:14 |
| 10 | 8:35 | 1:25:49 |
| 11 | 8:35 | 1:34:24 |
| 12 | 8:35 | 1:42:59 |
| 13 | 8:35 | 1:51:34 |
| 14 | 8:35 | 2:00:09 |
| 15 | 8:35 | 2:08:43 |
| 16 | 8:35 | 2:17:18 |
| 17 | 8:35 | 2:25:53 |
| 18 | 8:35 | 2:34:28 |
| 19 | 8:35 | 2:43:03 |
| 20 | 8:35 | 2:51:38 |
| 21 | 8:35 | 3:00:13 |
| 22 | 8:35 | 3:08:48 |
| 23 | 8:35 | 3:17:23 |
| 24 | 8:35 | 3:25:58 |
| 25 | 8:35 | 3:34:32 |
| 26 | 8:35 | 3:43:07 |
| 26.22 | 1:53 (final 0.22) | 3:45:00 |
Riegel-implied times at other distances
If you hit this goal time, here's what fitness it implies at other race distances using the Riegel formula.
| Distance | Time |
|---|---|
| 5K implied | 23:28 |
| 10K implied | 48:55 |
| Half implied | 1:47:55 |
| Marathon implied | 3:45:00 |
How it works
- 1
Choose your race distance
5K, 10K, half-marathon, marathon, or any custom kilometer figure.
- 2
Set the target finish time
The honest goal you trained for, not the dream goal you hope for.
- 3
Read your splits
Km, mile, and a negative-split alternative. Pick the one you're going to run.
- 4
Pre-print and pace honestly
Cumulative time at each marker is the only number you check during the race. The chart removes the math from race-day.
The math
Even pacing is the simple case:
split_n = pace × n
Worked example: 3:45 marathon
Goal = 13,500 seconds. Distance = 42.195 km. Pace = 13500 ÷ 42.195 = 319.99 sec/km = 5:20/km. The full table is just 5:20 × n for each kilometer from 1 to 42, plus a fractional final 0.195 km worth 62 seconds. Run 5:20 for 42 km and the clock reads 3:44:38 at the line.
Negative-split math
A 1% negative split on a 3:45 marathon means running the first half-marathon in 1:53:13 (5:22/km) and the second in 1:51:47 (5:18/km). The 4-second swing per kilometer is small enough to be sustainable, large enough to feel meaningfully different in the second half.
second_half = goal − first_half
Why fractional final segments matter
A half-marathon is 21.0975 km. The 22nd kilometer doesn't exist - the final 97.5 meters are a separate fractional split. We report them honestly so the cumulative time at the line matches the goal, not 5-10 seconds past it.
Riegel projections from a single goal
The implied-times table runs Riegel both ways from your goal. If your half-marathon target is 1:42 (4:50/km), the implied 5K is 22:08 and the implied marathon is 3:33:48. Use the implied figures as a reality check on whether the goal is internally consistent.
How to use this in training
- Build the splits into long runs. 16-20 km of marathon-pace work inside a 30 km long run is the canonical specific workout. The pace chart tells you the exact target.
- Practice negative-split structure. Programming a 1% negative split in training rehearses the feel of holding back early. Most amateurs don't practice this enough.
- Print and laminate the chart. Tape it to your kit on race morning. When the gun goes and adrenaline kicks in, the printed chart is the only thing that prevents going out too fast.
- Cross-reference Riegel-implied times. If your training shows a 22-minute 5K but the chart says your half-marathon goal implies a 21:30 5K, your goal may be slightly too aggressive.
- Use the time-band finder for goal selection. Reverse the chart: enter your most recent 10K time and look at what it implies for the half. That implied half-marathon time is a realistic goal.
Common mistakes & misconceptions
Front-loading the first 5 km
"Banking time" in the early miles is the most common race-day error. Pace you save in the first quarter you give back five times over in the last quarter.
Ignoring course elevation
A flat pace chart is meaningless on a hilly course. Adjust per-kilometer targets up by 10-20 sec for each 50m of climbing in that segment.
Forgetting wind
A 15 km/h headwind costs about 8-12 seconds per kilometer at marathon pace. Out-and-back courses give the headwind back; loop courses penalize the windward stretch.
Failing to train at race pace
A chart is the easy part. Hitting the splits requires having spent training time at exactly that pace. Don't goal-set a pace you've never sustained for 30 minutes.
Chasing GPS pace, not split markers
Per-second GPS pace is noisy and 5-10 seconds delayed. Cumulative time at each course marker is ground truth. The chart's cumulative column is what you check.
Treating the chart as a contract
If conditions turn bad (heat, wind, illness), the chart is a guide, not an obligation. Adjust on the fly. The smartest racers know when to abandon the original target.
Related tools
FAQ
What is a pace chart?
A pace chart is a table that translates a goal finish time into per-kilometer or per-mile split targets. Runners pre-print one and check it against actual splits during a race for honest pacing.
Even splits or negative splits?
For nearly every distance from 5K to marathon, the optimal pacing strategy is a slight negative split - running the second half marginally faster than the first. Even splits are the next-best option. Going out fast almost always blows up.
Why is marathon pacing so much harder than 10K pacing?
Glycogen depletion changes the race. The first half of a marathon happens with abundant fuel; the second half happens with progressively less, while pace remains the same. The cumulative cost grows non-linearly.
What is the "wall" and how does pacing relate?
The wall is the experience of glycogen exhaustion around miles 18-22 of a marathon. Aggressive early pacing accelerates the depletion. Conservative early pacing - within 5-10 seconds per km of average - delays the cliff.
How precise can I really hold a pace?
Trained runners hold pace within ±3 seconds per kilometer on flat ground. Untrained runners drift 10+ seconds. Your training in race-pace work is what produces the precision.
Should I run by GPS pace or by elapsed time at mile markers?
Use the cumulative-time column at official mile or kilometer markers. GPS pace lags and is noisy. The clock at the marker is ground truth.
How do I adjust pace charts for elevation?
Add roughly 10-20 seconds per kilometer for every 50m of climbing in that kilometer; subtract roughly 6-10 seconds for the same descent. Effort, not pace, should remain constant.
What's the right warm-up before a race using a pace chart?
5K and 10K: 20-30 minutes of jogging plus 4-6 short pickups at race pace. Half marathon: 10-15 minutes of jogging. Marathon: skip the warm-up - the first 3-5 km of the race is your warm-up.
Why does the calculator show a longer "final" segment?
A marathon is 42.195 km, not a whole number. The final 0.195 km - about 195 meters - has its own row showing the proportional split time and the final cumulative target.
How do the Riegel implied times help me?
They sanity-check your goal. If your target half-marathon time implies a 4:15 marathon and you've never run beyond 30 km in training, the goal is ambitious. The implied table shows what fitness levels your goal sits across.
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