Running Pace Chart: From 5K to Marathon

What is a Pace Chart?

A pace chart is simply a tool that tells you how fast you should run to achieve a target time over a given distance. It's the foundation of all structured training.

For example, if you want to run a 10K in 50 minutes, your target pace will be 5:00/km. Each kilometer must take exactly 5 minutes.

How a Pace Chart Works

Pace charts are based on several principles:

VMA (Maximum Aerobic Velocity): This is the maximum speed at which you can run for 6 minutes. It's your speed "ceiling."
VMA Percentage: Each training pace is a percentage of your VMA.
Distance-Time Correlation: The longer the distance, the slower the pace must be (compared to your VMA).

The 5 Training Pace Zones

Here are the 5 main training zones:

Zone	% VMA	Description	Example
Z1 - Recovery	60-70%	Very slow, barely winded	Day after long run
Z2 - Easy	70-80%	Comfortable conversation possible	Base aerobic training
Z3 - Endurance	80-90%	Sustained but controlled effort	Long run, marathon pace
Z4 - Threshold	90-95%	Very hard, difficult breathing	Tempo runs, 10K pace
Z5 - VO2 Max	95-100%+	Maximal, sprints	Short intervals, 5K pace

Complete Chart: 5K to Marathon

Here's a complete pace chart for different distances. Times are based on a VMA of 15 km/h (example of an intermediate runner).

Distance	Target Time	Pace /km	Speed (km/h)	% VMA
5 km	24:00	4:48/km	12.5 km/h	83%
10 km	50:00	5:00/km	12.0 km/h	80%
Half-Marathon	1:50:00	5:15/km	11.4 km/h	76%
Marathon	3:45:00	5:20/km	11.25 km/h	75%

How to Find Your VMA

You must first know your VMA to use a pace chart correctly. Here are 3 methods:

Method 1: The 3 km Test (Simplest)

Run 3 km at your maximum pace (you should be breathless at the end). Note your total time.

Formula: VMA = distance (km) ÷ time (hours)

Example: You run 3 km in 12:30 minutes = 0.208 hours
VMA = 3 ÷ 0.208 = 14.4 km/h

Method 2: Based on Your Recent 10K

Take your best recent 10K time and add about 3% to estimate your VMA.

Example: You ran a 10K in 40 minutes = 4:00/km = 15 km/h
Estimated VMA = 15 × 1.03 = 15.45 km/h

Method 3: Léger Test (Reference)

This is the most accurate but also the most difficult test. You must run at VMA for exactly 6 minutes. This requires specific training.

How to Read a Pace Chart

Let's take an example. You have a VMA of 15 km/h. You want to prepare for a marathon.

Step 1: Choose your distance (Marathon) and target time (3:45).

Step 2: Find the corresponding pace. For a 3:45 marathon with a 15 VMA, your marathon pace should be 5:20/km.

Step 3: Use this chart to define YOUR other training paces:

Z2 Easy (70-80% VMA) = 6:15-6:45/km
Z3 Endurance (80-90% VMA) = 5:35-6:15/km
Z4 Threshold (90-95% VMA) = 5:15-5:35/km
Z5 VO2 Max (95-100% VMA) = 5:00-5:15/km

Conversion Chart: min/km ↔ km/h

Need to convert a pace to speed? Use our min/km ↔ km/h converter to get conversions instantly.

Practical Use of the Chart

For a Typical Training Week

Monday: Z1 Recovery, 6 km at 6:45/km
Wednesday: Z4 Threshold, 4 km warmup + 4 km at 5:25/km + 2 km cooldown
Saturday: Z2 Easy, 8 km at 6:30/km
Sunday: Z3 Endurance, 16-18 km at 5:35-5:45/km (long run)

For a Specific Race

If you're preparing for a 5K, your workouts should include:

Short intervals at Z5 (close to 5K pace)
Tempo at Z4
Recovery in Z2

If you're preparing for a marathon, your workouts should include:

Long runs in Z3 (Marathon pace)
Tempo at Z4
Lots of Z2 training

Common Pace Chart Mistakes

Mistake 1: Not Respecting Easy Paces

Many runners run too fast in training. Z1-Z2 should be SLOW. Otherwise, you fatigue too much and don't have enough recovery for your hard sessions.

Mistake 2: Using Inaccurate VMA

If you estimate VMA poorly, all your calculations will be wrong. Do a real test every 3-6 months.

Mistake 3: Neglecting Acclimatization

Just discovered pace charts? No need to run all your intervals at calculated pace immediately. Gradually acclimate over 2-3 weeks.

Tools to Calculate Your Paces

Our complete pace calculator automatically generates a pace chart based on your VMA or previous race times. Try it for all your running types:

Conclusion

A pace chart transforms you from an instinctive runner to a structured one. By respecting your zones, you'll progress faster and reduce injury risk.