Training Pace Tables

The following tables are provided for determining appropriate training paces for runners of various abilities. Each table contains:

• A realistic marathon goal and pace
• An estimated maximum aerobic pace
• "Easy" training speeds from 2-25 miles

The easy training paces can be used as a guide during the base building phases of training and for rest and recovery runs. These paces represent the 75-80% effort range.

Marathon goal pace is not only useful for planning splits, but can be used for pace training speeds (i.e. tempo runs).

The maximum aerobic pace is given for use by advanced runners in developing interval workouts.
Click here to calculate your personal running pace.

Training Paces for 28 Minute 10K Runner (2:10 Marathon Goal)

Marathon Goal Pace: 4:59 per mile

Max Aerobic Pace: 1:01 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	10:24	11:05	5:12	5:32
3	16:03	17:07	5:21	5:42
4	21:50	23:18	5:27	5:49
5	27:44	29:35	5:32	5:55
6	33:42	35:57	5:37	5:59
7	39:45	42:24	5:40	6:03
8	45:51	48:55	5:43	6:06
9	52:01	55:29	5:46	6:09
10	58:13	1:02:06	5:49	6:12
11	1:04:29	1:08:46	5:51	6:15
12	1:10:46	1:15:29	5:53	6:17
13	1:17:06	1:22:14	5:55	6:19
14	1:23:28	1:29:01	5:57	6:21
15	1:29:51	1:35:51	5:59	6:23
16	1:36:17	1:42:42	6:01	6:25
17	1:42:44	1:49:35	6:02	6:26
18	1:49:13	1:56:30	6:04	6:28
19	1:55:43	2:03:26	6:05	6:29
20	2:02:15	2:10:24	6:06	6:31
21	2:08:48	2:17:23	6:08	6:32
22	2:15:22	2:24:24	6:09	6:33
23	2:21:58	2:31:26	6:10	6:35
24	2:28:35	2:38:29	6:11	6:36
25	2:35:13	2:45:34	6:12	6:37

Training Paces for 30 Minute 10K Runner (2:20 Marathon Goal)

Marathon Goal Pace: 5:20 per mile

Max Aerobic Pace: 1:05 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	11:08	11:53	5:34	5:56
3	17:12	18:21	5:44	6:07
4	23:24	24:57	5:51	6:14
5	29:43	31:41	5:56	6:20
6	36:07	38:31	6:01	6:25
7	42:35	45:26	6:05	6:29
8	49:08	52:24	6:08	6:33
9	55:44	59:27	6:11	6:36
10	1:02:23	1:06:33	6:14	6:39
11	1:09:05	1:13:41	6:16	6:41
12	1:15:49	1:20:53	6:19	6:44
13	1:22:36	1:28:07	6:21	6:46
14	1:29:25	1:35:23	6:23	6:48
15	1:36:16	1:42:41	6:25	6:50
16	1:43:09	1:50:02	6:26	6:52
17	1:50:04	1:57:25	6:28	6:54
18	1:57:01	2:04:49	6:30	6:56
19	2:03:59	2:12:15	6:31	6:57
20	2:10:59	2:19:43	6:32	6:59
21	2:18:00	2:27:12	6:34	7:00
22	2:25:02	2:34:43	6:35	7:01
23	2:32:06	2:42:15	6:36	7:03
24	2:39:12	2:49:48	6:38	7:04
25	2:46:18	2:57:23	6:39	7:05

Training Paces for 32 Minute 10K Runner (2:29 Marathon Goal)

Marathon Goal Pace: 5:41 per mile

Max Aerobic Pace: 1:10 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	11:53	12:41	5:56	6:20
3	18:21	19:34	6:07	6:31
4	24:57	26:37	6:14	6:39
5	31:41	33:48	6:20	6:45
6	38:31	41:05	6:25	6:50
7	45:26	48:27	6:29	6:55
8	52:24	55:54	6:33	6:59
9	59:27	1:03:25	6:36	7:02
10	1:06:33	1:10:59	6:39	7:05
11	1:13:41	1:18:36	6:41	7:08
12	1:20:53	1:26:16	6:44	7:11
13	1:28:07	1:33:59	6:46	7:13
14	1:35:23	1:41:45	6:48	7:16
15	1:42:41	1:49:32	6:50	7:18
16	1:50:02	1:57:22	6:52	7:20
17	1:57:25	2:05:14	6:54	7:22
18	2:04:49	2:13:08	6:56	7:23
19	2:12:15	2:21:04	6:57	7:25
20	2:19:43	2:29:02	6:59	7:27
21	2:27:12	2:37:01	7:00	7:28
22	2:34:43	2:45:02	7:01	7:30
23	2:42:15	2:53:04	7:03	7:31
24	2:49:48	3:01:08	7:04	7:32
25	2:57:23	3:09:13	7:05	7:34

Training Paces for 34 Minute 10K Runner (2:38 Marathon Goal)

Marathon Goal Pace: 6:03 per mile

Max Aerobic Pace: 1:14 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	12:38	13:28	6:19	6:44
3	19:29	20:47	6:29	6:55
4	26:31	28:17	6:37	7:04
5	33:40	35:55	6:44	7:11
6	40:56	43:39	6:49	7:16
7	48:16	51:29	6:53	7:21
8	55:41	59:24	6:57	7:25
9	1:03:10	1:07:22	7:01	7:29
10	1:10:42	1:15:25	7:04	7:32
11	1:18:18	1:23:31	7:07	7:35
12	1:25:56	1:31:40	7:09	7:38
13	1:33:37	1:39:52	7:12	7:40
14	1:41:21	1:48:06	7:14	7:43
15	1:49:07	1:56:23	7:16	7:45
16	1:56:55	2:04:42	7:18	7:47
17	2:04:45	2:13:04	7:20	7:49
18	2:12:37	2:21:27	7:22	7:51
19	2:20:31	2:29:53	7:23	7:53
20	2:28:27	2:38:20	7:25	7:55
21	2:36:24	2:46:50	7:26	7:56
22	2:44:23	2:55:20	7:28	7:58
23	2:52:23	3:03:53	7:29	7:59
24	3:00:25	3:12:27	7:31	8:01
25	3:08:29	3:21:03	7:32	8:02

Training Paces for 36 Minute 10K Runner (2:48 Marathon Goal)

Marathon Goal Pace: 6:24 per mile

Max Aerobic Pace: 1:19 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	13:22	14:16	6:41	7:08
3	20:38	22:01	6:52	7:20
4	28:05	29:57	7:01	7:29
5	35:39	38:02	7:07	7:36
6	43:20	46:14	7:13	7:42
7	51:06	54:31	7:18	7:47
8	58:58	1:02:53	7:22	7:51
9	1:06:53	1:11:20	7:25	7:55
10	1:14:52	1:19:51	7:29	7:59
11	1:22:54	1:28:26	7:32	8:02
12	1:30:59	1:37:03	7:34	8:05
13	1:39:08	1:45:44	7:37	8:08
14	1:47:18	1:54:28	7:39	8:10
15	1:55:32	2:03:14	7:42	8:12
16	2:03:47	2:12:03	7:44	8:15
17	2:12:05	2:20:54	7:46	8:17
18	2:20:25	2:29:47	7:48	8:19
19	2:28:47	2:38:42	7:49	8:21
20	2:37:11	2:47:39	7:51	8:22
21	2:45:36	2:56:38	7:53	8:24
22	2:54:03	3:05:39	7:54	8:26
23	3:02:32	3:14:42	7:56	8:27
24	3:11:02	3:23:46	7:57	8:29
25	3:19:34	3:32:52	7:58	8:30

Training Paces for 38 Minute 10K Runner (2:57 Marathon Goal)

Marathon Goal Pace: 6:45 per mile

Max Aerobic Pace: 1:23 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	14:07	15:03	7:03	7:31
3	21:47	23:14	7:15	7:44
4	29:38	31:37	7:24	7:54
5	37:38	40:09	7:31	8:01
6	45:45	48:48	7:37	8:08
7	53:57	57:33	7:42	8:13
8	1:02:14	1:06:23	7:46	8:17
9	1:10:36	1:15:18	7:50	8:22
10	1:19:01	1:24:17	7:54	8:25
11	1:27:30	1:33:20	7:57	8:29
12	1:36:03	1:42:27	8:00	8:32
13	1:44:38	1:51:37	8:02	8:35
14	1:53:16	2:00:49	8:05	8:37
15	2:01:57	2:10:05	8:07	8:40
16	2:10:40	2:19:23	8:10	8:42
17	2:19:26	2:28:43	8:12	8:44
18	2:28:13	2:38:06	8:14	8:47
19	2:37:03	2:47:31	8:15	8:49
20	2:45:54	2:56:58	8:17	8:50
21	2:54:48	3:06:27	8:19	8:52
22	3:03:43	3:15:58	8:21	8:54
23	3:12:40	3:25:31	8:22	8:56
24	3:21:39	3:35:06	8:24	8:57
25	3:30:39	3:44:42	8:25	8:59

Training Paces for 40 Minute 10K Runner (3:06 Marathon Goal)

Marathon Goal Pace: 7:07 per mile

Max Aerobic Pace: 1:27 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	14:51	15:51	7:25	7:55
3	22:56	24:28	7:38	8:09
4	31:12	33:17	7:48	8:19
5	39:37	42:15	7:55	8:27
6	48:09	51:22	8:01	8:33
7	56:47	1:00:34	8:06	8:39
8	1:05:31	1:09:53	8:11	8:44
9	1:14:19	1:19:16	8:15	8:48
10	1:23:11	1:28:44	8:19	8:52
11	1:32:07	1:38:15	8:22	8:55
12	1:41:06	1:47:50	8:25	8:59
13	1:50:08	1:57:29	8:28	9:02
14	1:59:14	2:07:11	8:31	9:05
15	2:08:22	2:16:55	8:33	9:07
16	2:17:33	2:26:43	8:35	9:10
17	2:26:46	2:36:33	8:38	9:12
18	2:36:01	2:46:25	8:40	9:14
19	2:45:19	2:56:20	8:42	9:16
20	2:54:38	3:06:17	8:43	9:18
21	3:04:00	3:16:16	8:45	9:20
22	3:13:23	3:26:17	8:47	9:22
23	3:22:49	3:36:20	8:49	9:24
24	3:32:16	3:46:25	8:50	9:26
25	3:41:44	3:56:31	8:52	9:27

Training Paces for 42 Minute 10K Runner (3:16 Marathon Goal)

Marathon Goal Pace: 7:28 per mile

Max Aerobic Pace: 1:32 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	15:36	16:38	7:48	8:19
3	24:05	25:41	8:01	8:33
4	32:46	34:57	8:11	8:44
5	41:36	44:22	8:19	8:52
6	50:34	53:56	8:25	8:59
7	59:38	1:03:36	8:31	9:05
8	1:08:47	1:13:22	8:35	9:10
9	1:18:02	1:23:14	8:40	9:14
10	1:27:20	1:33:10	8:44	9:19
11	1:36:43	1:43:10	8:47	9:22
12	1:46:09	1:53:14	8:50	9:26
13	1:55:39	2:03:22	8:53	9:29
14	2:05:12	2:13:32	8:56	9:32
15	2:14:47	2:23:46	8:59	9:35
16	2:24:25	2:34:03	9:01	9:37
17	2:34:06	2:44:23	9:03	9:40
18	2:43:49	2:54:45	9:06	9:42
19	2:53:35	3:05:09	9:08	9:44
20	3:03:22	3:15:36	9:10	9:46
21	3:13:12	3:26:05	9:12	9:48
22	3:23:04	3:36:36	9:13	9:50
23	3:32:57	3:47:09	9:15	9:52
24	3:42:53	3:57:44	9:17	9:54
25	3:52:50	4:08:21	9:18	9:56

Training Paces for 44 Minute 10K Runner (3:25 Marathon Goal)

Marathon Goal Pace: 7:49 per mile

Max Aerobic Pace: 1:36 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	16:21	17:26	8:10	8:43
3	25:14	26:54	8:24	8:58
4	34:19	36:37	8:34	9:09
5	43:35	46:29	8:43	9:17
6	52:58	56:30	8:49	9:25
7	1:02:28	1:06:38	8:55	9:31
8	1:12:04	1:16:52	9:00	9:36
9	1:21:45	1:27:12	9:05	9:41
10	1:31:30	1:37:36	9:09	9:45
11	1:41:19	1:48:05	9:12	9:49
12	1:51:13	1:58:38	9:16	9:53
13	2:01:09	2:09:14	9:19	9:56
14	2:11:09	2:19:54	9:22	9:59
15	2:21:12	2:30:37	9:24	10:02
16	2:31:18	2:41:23	9:27	10:05
17	2:41:26	2:52:12	9:29	10:07
18	2:51:37	3:03:04	9:32	10:10
19	3:01:51	3:13:58	9:34	10:12
20	3:12:06	3:24:55	9:36	10:14
21	3:22:24	3:35:54	9:38	10:16
22	3:32:44	3:46:55	9:40	10:18
23	3:43:06	3:57:58	9:42	10:20
24	3:53:29	4:09:03	9:43	10:22
25	4:03:55	4:20:11	9:45	10:24

Training Paces for 46 Minute 10K Runner (3:34 Marathon Goal)

Marathon Goal Pace: 8:11 per mile

Max Aerobic Pace: 1:41 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	17:05	18:14	8:32	9:07
3	26:22	28:08	8:47	9:22
4	35:53	38:16	8:58	9:34
5	45:34	48:36	9:06	9:43
6	55:23	59:04	9:13	9:50
7	1:05:18	1:09:40	9:19	9:57
8	1:15:20	1:20:22	9:25	10:02
9	1:25:28	1:31:09	9:29	10:07
10	1:35:39	1:42:02	9:33	10:12
11	1:45:56	1:53:00	9:37	10:16
12	1:56:16	2:04:01	9:41	10:20
13	2:06:40	2:15:06	9:44	10:23
14	2:17:07	2:26:16	9:47	10:26
15	2:27:37	2:37:28	9:50	10:29
16	2:38:11	2:48:43	9:53	10:32
17	2:48:47	3:00:02	9:55	10:35
18	2:59:25	3:11:23	9:58	10:37
19	3:10:07	3:22:47	10:00	10:40
20	3:20:50	3:34:14	10:02	10:42
21	3:31:36	3:45:43	10:04	10:44
22	3:42:24	3:57:14	10:06	10:47
23	3:53:14	4:08:47	10:08	10:49
24	4:04:06	4:20:23	10:10	10:50
25	4:15:00	4:32:00	10:12	10:52

Training Paces for 48 Minute 10K Runner (3:44 Marathon Goal)

Marathon Goal Pace: 8:32 per mile

Max Aerobic Pace: 1:45 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	17:50	19:01	8:55	9:30
3	27:31	29:21	9:10	9:47
4	37:26	39:56	9:21	9:59
5	47:32	50:43	9:30	10:08
6	57:47	1:01:38	9:37	10:16
7	1:08:09	1:12:41	9:44	10:23
8	1:18:37	1:23:51	9:49	10:28
9	1:29:10	1:35:07	9:54	10:34
10	1:39:49	1:46:28	9:58	10:38
11	1:50:32	1:57:54	10:02	10:43
12	2:01:19	2:09:25	10:06	10:47
13	2:12:10	2:20:59	10:10	10:50
14	2:23:05	2:32:37	10:13	10:54
15	2:34:02	2:44:19	10:16	10:57
16	2:45:03	2:56:04	10:18	11:00
17	2:56:07	3:07:52	10:21	11:03
18	3:07:14	3:19:43	10:24	11:05
19	3:18:23	3:31:36	10:26	11:08
20	3:29:34	3:43:33	10:28	11:10
21	3:40:48	3:55:31	10:30	11:12
22	3:52:04	4:07:33	10:32	11:15
23	4:03:23	4:19:36	10:34	11:17
24	4:14:43	4:31:42	10:36	11:19
25	4:26:05	4:43:50	10:38	11:21

Training Paces for 50 Minute 10K Runner (3:53 Marathon Goal)

Marathon Goal Pace: 8:53 per mile

Max Aerobic Pace: 1:49 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	18:34	19:49	9:17	9:54
3	28:40	30:35	9:33	10:11
4	39:00	41:36	9:45	10:24
5	49:31	52:49	9:54	10:33
6	1:00:11	1:04:12	10:01	10:42
7	1:10:59	1:15:43	10:08	10:49
8	1:21:53	1:27:21	10:14	10:55
9	1:32:53	1:39:05	10:19	11:00
10	1:43:59	1:50:55	10:23	11:05
11	1:55:08	2:02:49	10:28	11:09
12	2:06:23	2:14:48	10:31	11:14
13	2:17:41	2:26:51	10:35	11:17
14	2:29:02	2:38:59	10:38	11:21
15	2:40:28	2:51:09	10:41	11:24
16	2:51:56	3:03:24	10:44	11:27
17	3:03:27	3:15:41	10:47	11:30
18	3:15:02	3:28:02	10:50	11:33
19	3:26:39	3:40:25	10:52	11:36
20	3:38:18	3:52:51	10:54	11:38
21	3:50:00	4:05:20	10:57	11:40
22	4:01:44	4:17:51	10:59	11:43
23	4:13:31	4:30:25	11:01	11:45
24	4:25:20	4:43:01	11:03	11:47
25	4:37:11	4:55:39	11:05	11:49

Training Paces for 52 Minute 10K Runner (4:02 Marathon Goal)

Marathon Goal Pace: 9:15 per mile

Max Aerobic Pace: 1:54 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	19:19	20:36	9:39	10:18
3	29:49	31:48	9:56	10:36
4	40:34	43:16	10:08	10:49
5	51:30	54:56	10:18	10:59
6	1:02:36	1:06:46	10:26	11:07
7	1:13:50	1:18:45	10:32	11:15
8	1:25:10	1:30:51	10:38	11:21
9	1:36:36	1:43:03	10:44	11:27
10	1:48:08	1:55:21	10:48	11:32
11	1:59:45	2:07:44	10:53	11:36
12	2:11:26	2:20:12	10:57	11:41
13	2:23:11	2:32:44	11:00	11:44
14	2:35:00	2:45:20	11:04	11:48
15	2:46:53	2:58:00	11:07	11:52
16	2:58:49	3:10:44	11:10	11:55
17	3:10:48	3:23:31	11:13	11:58
18	3:22:50	3:36:21	11:16	12:01
19	3:34:55	3:49:14	11:18	12:03
20	3:47:02	4:02:10	11:21	12:06
21	3:59:12	4:15:09	11:23	12:09
22	4:11:25	4:28:10	11:25	12:11
23	4:23:39	4:41:14	11:27	12:13
24	4:35:57	4:54:20	11:29	12:15
25	4:48:16	5:07:29	11:31	12:17

Training Paces for 54 Minute 10K Runner (4:12 Marathon Goal)

Marathon Goal Pace: 9:36 per mile

Max Aerobic Pace: 1:58 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	20:04	21:24	10:02	10:42
3	30:58	33:01	10:19	11:00
4	42:07	44:56	10:31	11:14
5	53:29	57:03	10:41	11:24
6	1:05:00	1:09:21	10:50	11:33
7	1:16:40	1:21:47	10:57	11:41
8	1:28:27	1:34:20	11:03	11:47
9	1:40:19	1:47:01	11:08	11:53
10	1:52:18	1:59:47	11:13	11:58
11	2:04:21	2:12:39	11:18	12:03
12	2:16:29	2:25:35	11:22	12:07
13	2:28:42	2:38:36	11:26	12:12
14	2:40:58	2:51:42	11:29	12:15
15	2:53:18	3:04:51	11:33	12:19
16	3:05:41	3:18:04	11:36	12:22
17	3:18:08	3:31:21	11:39	12:25
18	3:30:38	3:44:40	11:42	12:28
19	3:43:11	3:58:03	11:44	12:31
20	3:55:46	4:11:29	11:47	12:34
21	4:08:24	4:24:58	11:49	12:37
22	4:21:05	4:38:29	11:52	12:39
23	4:33:48	4:52:03	11:54	12:41
24	4:46:33	5:05:40	11:56	12:44
25	4:59:21	5:19:18	11:58	12:46

Training Paces for 56 Minute 10K Runner (4:21 Marathon Goal)

Marathon Goal Pace: 9:58 per mile

Max Aerobic Pace: 2:03 per 440 yds

Easy Run Paces

Miles	Time	(min)	Pace	(min/mi)
2	20:48	22:11	10:24	11:05
3	32:06	34:15	10:42	11:25
4	43:41	46:36	10:55	11:39
5	55:28	59:10	11:05	11:50
6	1:07:25	1:11:55	11:14	11:59
7	1:19:30	1:24:48	11:21	12:06
8	1:31:43	1:37:50	11:27	12:13
9	1:44:02	1:50:59	11:33	12:19
10	1:56:27	2:04:13	11:38	12:25
11	2:08:58	2:17:33	11:43	12:30
12	2:21:33	2:30:59	11:47	12:34
13	2:34:12	2:44:29	11:51	12:39
14	2:46:56	2:58:03	11:55	12:43
15	2:59:43	3:11:42	11:58	12:46
16	3:12:34	3:25:24	12:02	12:50
17	3:25:28	3:39:10	12:05	12:53
18	3:38:26	3:53:00	12:08	12:56
19	3:51:26	4:06:52	12:10	12:59
20	4:04:30	4:20:48	12:13	13:02
21	4:17:36	4:34:47	12:16	13:05
22	4:30:45	4:48:48	12:18	13:07
23	4:43:56	5:02:52	12:20	13:10
24	4:57:10	5:16:59	12:22	13:12
25	5:10:26	5:31:08	12:25	13:14

Credits

Run The Planet thanks Patti & Warren Finke and Team Oregon for the permission to reprint the complete online version of the first edition of the book Marathoning Start to Finish (Hypertext Version 1.02) by Patti & Warren Finke. © 1986, 1996 wY'east Consulting, All Rights reserved.

• Back to Marathoning Start to Finish