Work across from an actual race time to see what you should be capable of at another distance.
| 1 Mile | 5K | 5 Miles | 10K | 10 Miles | 1/2 Marathon | 20 Miles | Marathon |
|---|---|---|---|---|---|---|---|
| 4:00 | 13:40 | 22:30 | 28:30 | 47:00 | 1:03:00 | 1:39:00 | 2:13:00 |
| 4:10 | 14:05 | 23:30 | 29:45 | 49:15 | 1:06:00 | 1:44:00 | 2:20:00 |
| 4:15 | 14:22 | 24:00 | 30:22 | 50:23 | 1:07:30 | 1:46:30 | 2:23:30 |
| 4:20 | 14:40 | 24:30 | 31:00 | 51:30 | 1:09:00 | 1:49:00 | 2:27:00 |
| 4:25 | 14:57 | 25:00 | 31:37 | 52:37 | 1:10:30 | 1:51:30 | 2:30:30 |
| 4:30 | 15:15 | 25:30 | 32:15 | 53:45 | 1:12:00 | 1:54:00 | 2:34:00 |
| 4:35 | 15:32 | 26:00 | 32:52 | 54:52 | 1:13:30 | 1:56:30 | 2:37:30 |
| 4:40 | 15:50 | 26:30 | 33:30 | 56:00 | 1:15:00 | 1:59:00 | 2:41:00 |
| 4:45 | 16:08 | 27:00 | 34:08 | 57:08 | 1:16:30 | 2:01:30 | 2:44:30 |
| 4:50 | 16:25 | 27:30 | 34:45 | 58:15 | 1:18:00 | 2:04:00 | 2:48:00 |
| 4:55 | 16:42 | 28:00 | 35:22 | 59:22 | 1:19:30 | 2:06:30 | 2:51:30 |
| 5:00 | 17:00 | 28:30 | 36:00 | 1:00:30 | 1:21:00 | 2:09:00 | 2:55:00 |
| 1 Mile | 5K | 5 Miles | 10K | 10 Miles | 1/2 Marathon | 20 Miles | Marathon |
| 5:05 | 17:17 | 29:00 | 36:38 | 1:01:38 | 1:22:30 | 2:11:30 | 2:58:30 |
| 5:10 | 17:35 | 29:30 | 37:15 | 1:02:45 | 1:24:00 | 2:14:00 | 3:02:00 |
| 5:15 | 17:52 | 30:00 | 37:53 | 1:03:52 | 1:25:30 | 2:16:30 | 3:05:30 |
| 5:20 | 18:10 | 30:30 | 38:30 | 1:05:00 | 1:27:00 | 2:19:00 | 3:09:00 |
| 5:25 | 18:27 | 31:00 | 39:08 | 1:06:08 | 1:28:30 | 2:21:30 | 3:12:30 |
| 5:30 | 18:45 | 31:30 | 39:45 | 1:07:15 | 1:30:00 | 2:24:00 | 3:16:00 |
| 5:35 | 19:02 | 32:00 | 40:23 | 1:08:22 | 1:31:30 | 2:26:30 | 3:19:30 |
| 5:40 | 19:20 | 32:30 | 41:00 | 1:09:30 | 1:33:00 | 2:29:00 | 3:23:00 |
| 5:45 | 19:37 | 33:00 | 41:37 | 1:10:38 | 1:34:30 | 2:31:30 | 3:26:30 |
| 5:50 | 19:55 | 33:30 | 42:15 | 1:11:45 | 1:36:00 | 2:34:00 | 3:30:00 |
| 5:55 | 20:12 | 34:00 | 42:52 | 1:12:52 | 1:37:30 | 2:36:30 | 3:33:30 |
| 6:00 | 20:30 | 34:30 | 43:30 | 1:14:00 | 1:39:00 | 2:39:00 | 3:37:00 |
| 1 Mile | 5K | 5 Miles | 10K | 10 Miles | 1/2 Marathon | 20 Miles | Marathon |
| 6:05 | 20:47 | 35:00 | 44:08 | 1:15:08 | 1:40:30 | 2:41:30 | 3:40:30 |
| 6:10 | 21:05 | 35:30 | 44:45 | 1:16:15 | 1:42:00 | 2:44:00 | 3:44:00 |
| 6:15 | 21:22 | 36:00 | 45:23 | 1:17:22 | 1:43:30 | 2:46:30 | 3:47:30 |
| 6:20 | 21:40 | 36:30 | 46:00 | 1:18:30 | 1:45:00 | 2:49:00 | 3:51:00 |
| 6:25 | 21:57 | 37:00 | 46:38 | 1:19:38 | 1:46:30 | 2:51:30 | 3:54:30 |
| 6:30 | 22:15 | 37:30 | 47:15 | 1:20:45 | 1:48:00 | 2:54:00 | 3:58:00 |
| 6:35 | 22:32 | 38:00 | 47:53 | 1:21:52 | 1:49:30 | 2:56:30 | 4:01:30 |
| 6:40 | 22:50 | 38:30 | 48:30 | 1:23:00 | 1:51:00 | 2:59:00 | 4:05:00 |
| 6:45 | 23:07 | 39:00 | 49:08 | 1:24:08 | 1:52:30 | 3:01:30 | 4:08:30 |
| 6:45 | 23:07 | 39:00 | 49:08 | 1:24:08 | 1:52:30 | 3:01:30 | 4:08:30 |
| 6:50 | 23:25 | 39:30 | 49:45 | 1:25:15 | 1:54:00 | 3:04:00 | 4:12:00 |
| 6:55 | 23:42 | 40:00 | 50:22 | 1:26:22 | 1:55:30 | 3:06:30 | 4:15:30 |
| 7:00 | 24:00 | 40:30 | 51:00 | 1:27:30 | 1:57:00 | 3:09:00 | 4:19:00 |
| 1 Mile | 5K | 5 Miles | 10K | 10 Miles | 1/2 Marathon | 20 Miles | Marathon |
| 7:10 | 24:35 | 41:30 | 52:15 | 1:29:45 | 2:00:00 | 3:14:00 | 4:26:00 |
| 7:20 | 25:10 | 42:30 | 53:30 | 1:32:00 | 2:03:00 | 3:19:00 | 4:33:00 |
| 7:30 | 25:45 | 43:30 | 54:45 | 1:34:15 | 2:06:00 | 3:24:00 | 4:40:00 |
| 7:40 | 26:20 | 44:30 | 56:00 | 1:36:30 | 2:09:00 | 3:29:00 | 4:47:00 |
| 7:50 | 26:55 | 45:30 | 57:15 | 1:38:45 | 2:12:00 | 3:34:00 | 4:54:00 |
| 8:00 | 27:30 | 46:30 | 58:30 | 1:41:00 | 2:15:00 | 3:39:00 | 5:01:00 |
| 9:00 | 31:00 | 52:30 | 1:05:00 | 1:54:30 | 2:33:00 | 4:09:00 | 5:43:00 |
| 10:00 | 34:30 | 58:30 | 1:11:30 | 2:08:00 | 2:51:00 | 4:39:00 | 6:25:00 |