Pace Chart for 400 Meters to Marathon - Use this chart to figure out your pace

Oct 13, 2026

Upload by Riley

Pace Chart for 400 Meters to Marathon provides target time goals across a range of race distances, from 400m through 1200m, 1600m, 3K, 5K, 8K, 10K, 15K, 10 Mi, 20K, half marathon, and marathon. The table supports interval work, tempo runs, and race preparation by mapping a chosen pace to corresponding split times at multiple benchmarks. An included example shows how an 800m time of 2:32 translates into a 400m pace of 76 seconds.

LanguageEnglish

CategoryPresentations

FormatPDF

Pages1

AccessFree to download

Distances covered

400m through 1200m

1600m through marathon

Pace Chart for 400 Meters to Marathon Use this chart to figure out your pace for intervals, tempo runs or races. | 400m |
600m |
800m |
1000m |
1200m |
1600m |
3K
|
5K |
8K |
5 Mi | 10K | 15K |
10 Mi | 20K |
½ Marathon
|
Marathon | | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | | 56 | 84 | 1:52 | 2:20 | 2:48 | 3:44 | | | | | | | | | | | | 58 | 87 | 1:56 | 2:25 | 2:54 | 3:52 | | | | | | | | | | | | 60 | 90 | 2:00 | 2:30 | 3:00 | 4:00 | 7:30 | | | | | | | | | | | 62 | 93 | 2:05 | 2:35 | 3:06 | 4:08 | 7:45 | 12:55 | | | | | | | | | | 64 | 96 | 2:08 | 2:40 | 3:12 | 4:16 | 8:00 | 13:20 | | | | | | | | | | 66 | 99 | 2:12 | 2:45 | 3:18 | 4:24 | 8:15 | 13:45 | 22:00 | 22:07 | 27:30 | | | | | | | 68 | 1:42 | 2:16 | 2:50 | 3:24 | 4:32 | 8:30 | 14:10 | 22:40 | 22:47 | 28:20 | 42:30 | 45:34 | 56:40 | | | | 70 | 1:45 | 2:20 | 2:55 | 3:30 | 4:40 | 8:45 | 14:35 | 23:20 | 23:27 | 29:10 | 43:45 | 46:54 | 58:20 | 1:01:30 | | | 72 | 1:48 | 2:24 | 3:00 | 3:36 | 4:48 | 9:00 | 15:00 | 24:00 | 24:07 | 30:00 | 45:00 | 48:14 | 1:00:00 | 1:03:15 | 2:06:30 | | 74 | 1:51 | 2:28 | 3:05 | 3:42 | 4:56 | 9:15 | 15:25 | 24:40 | 24:48 | 30:50 | 46:15 | 49:36 | 1:01:40 | 1:05:00 | 2:10 | | 76 | 1:54 | 2:32 | 3:10 | 3:48 | 5:04 | 9:30 | 15:50 | 25:20 | 25:28 | 31:40 | 47:30 | 50:56 | 1:03:20 | 1:06:45 | 2:13:30 | | 78 | 1:57 | 2:36 | 3:15 | 3:54 | 5:12 | 9:45 | 16:15 | 26:00 | 26:08 | 32:30 | 48:45 | 52:16 | 1:05:00 | 1:08:30 | 2:17 | | 80 | 2:00 | 2:40 | 3:20 | 4:00 | 5:20 | 10:00 | 16:40 | 26:40 | 26:48 | 33:20 | 50:00 | 53:36 | 1:06:40 | 1:10:15 | 2:20:30 | | 82 | 2:03 | 2:44 | 3:25 | 4:06 | 5:28 | 10:15 | 17:05 | 27:20 | 27:28 | 34:10 | 51:15 | 54:56 | 1:08:20 | 1:12:00 | 2:24 | | 84 | 2:06 | 2:48 | 3:30 | 4:12 | 5:36 | 10:30 | 17:30 | 28:00 | 28:08 | 35:00 | 52:30 | 56:16 | 1:10:00 | 1:13:45 | 2:27:30 | | 86 | 2:09 | 2:52 | 3:35 | 4:18 | 5:44 | 10:45 | 17:55 | 28:40 | 28:48 | 35:50 | 53:45 | 57:36 | 1:11:40 | 1:15:30 | 2:31 | | 88 | 2:12 | 2:56 | 3:40 | 4:24 | 5:52 | 11:00 | 18:20 | 29:20 | 29:28 | 36:40 | 55:00 | 58:56 | 1:13:20 | 1:17:15 | 2:34:30 | | 90 | 2:15 | 3:00 | 3:45 | 4:30 | 6:00 | 11:15 | 18:45 | 30:00 | 30:08 | 37:30 | 56:15 | 1:00:16 | 1:15:00 | 1:19:00 | 2:38 | | 92 | 2:18 | 3:04 | 3:50 | 4:36 | 6:08 | 11:30 | 19:10 | 30:40 | 30:48 | 38:20 | 57:30 | 1:01:36 | 1:16:40 | 1:20:45 | 2:41:30 | | 94 | 2:21 | 3:08 | 3:55 | 4:42 | 6:16 | 11:45 | 19:35 | 31:20 | 31:28 | 39:10 | 58:45 | 1:02:56 | 1:18:20 | 1:22:30 | 2:45 | | 96 | 2:24 | 3:12 | 4:00 | 4:48 | 6:24 | 12:00 | 20:00 | 32:00 | 32:08 | 40:00 | 1:00:00 | 1:04:16 | 1:20:00 | 1:24:15 | 2:48:30 | | 98 | 2:27 | 3:16 | 4:05 | 4:54 | 6:32 | 12:15 | 20:25 | 32:40 | 32:49 | 40:50 | 1:01:15 | 1:05:38 | 1:21:40 | 1:26:00 | 2:52 | | 1:40 | 2:30 | 3:20 | 4:10 | 5:00 | 6:40 | 12:30 | 20:50 | 33:20 | 33:29 | 41:40 | 1:02:30 | 1:06:58 | 1:23:20 | 1:27:45 | 2:55:30 | | 1:42 | 2:33 | 3:24 | 4:15 | 5:06 | 6:48 | 12:45 | 21:15 | 34:00 | 34:09 | 42:30 | 1:03:45 | 1:08:18 | 1:25:00 | 1:29:30 | 2:59 | | 1:44 | 2:36 | 3:28 | 4:20 | 5:12 | 6:56 | 13:00 | 21:40 | 34:40 | 34:49 | 43:20 | 1:05:00 | 1:09:38 | 1:26:40 | 1:31:30 | 3:03 | | 1:46 | 2:39 | 3:32 | 4:25 | 5:18 | 7:04 | 13:15 | 22:05 | 35:20 | 35:29 | 44:10 | 1:06:15 | 1:10:58 | 1:28:20 | 1:33:15 | 3:06:30 | | 1:48 | 2:42 | 3:36 | 4:30 | 5:24 | 7:12 | 13:30 | 22:30 | 36:00 | 36:09 | 45:00 | 1:07:30 | 1:12:18 | 1:30:00 | 1:35:00 | 3:10:00 | | 1:50 | 2:45 | 3:40 | 4:35 | 5:30 | 7:20 | 13:45 | 22:55 | 36:40 | 36:49 | 45:50 | 1:08:45 | 1:13:38 | 1:31:40 | 1:36:45 | 3:13:30 | | 1:52 | 2:48 | 3:44 | 4:40 | 5:36 | 7:28 | 14:00 | 23:20 | 37:20 | 37:29 | 46:40 | 1:10:00 | 1:14:58 | 1:33:20 | 1:38:30 | 3:17 | | 1:54 | 2:51 | 3:48 | 4:45 | 5:42 | 7:36 | 14:15 | 23:45 | 38:00 | 38:09 | 47:30 | 1:11:15 | 1:16:18 | 1:35:00 | 1:40:15 | 3:20:30 | | 1:56 | 2:54 | 3:52 | 4:50 | 5:48 | 7:44 | 14:30 | 24:10 | 38:40 | 38:49

FAQs

How do I use the pace chart for interval training?

Select the target time or pace at one distance, then read the corresponding times for other splits listed in the table. Use those values to plan your interval repetitions.

How does the chart help with tempo runs or race preparation?

It converts a goal performance at a longer distance into expected times for shorter benchmarks, letting you pace each segment consistently during training or events.

What does the example for 800m 2:32 mean?

It shows that running 800 metres in 2 minutes 32 seconds implies running 400 metres in 76 seconds, as referenced in the red example.

Oct 13, 2026

Upload by Riley