Workout Pacing Chart

RRCA Pace Chart Developed by Amby Burfoot
Distance 5K 5M/8K 10K 10M 13.1M 26.2M Easy &
Long Run Pace
Marathon Half-Marathon Tempo Long
Interval
Short
Interval
Time 14:00 23:12 29:06 48:45 1:04:48 2:16:42            
Pace 4:31 4:38.4 4:41.7 4:52.5 4:56.8 5:13 5:52 5:13 4:56.8 4:52.6 4:25.5 4:03.9
Time 14:30 24:02 30:09 50:29 1:07:07 2:21:35            
Pace 4:40.6 4:48.3 4:51.7 5:02.9 5:07.4 5:24.2 6:05 5:24.2 5:07.4 5:03.1 4:35.0 4:12.6
Time 15:00 24:51 31:11 52:14 1:09:26 2:26:28            
Pace 4:50.3 4:58.3 5:01.8 5:13.4 5:18 5:35.4; 6:17 5:35.4 5:18 5:13.5 4:44.5 4:21.3
Time 15:30 25:41 32:13 53:58 1:11:45 2:31:21            
Pace 5:00.0 5:08.2 5:11.8 5:23.8 5:28.6 5:46.6 6:30.0 5:46.8 5:28.6 5:24.0 4:54.0 4:30.0
Time 16:00 26:31 33:16 55:43 1:14:04 2:36:13            
Pace 5:09.7 5:18.1 5:21.9 5:34.3 5:39.2 5:57.8 6:43.0 5:57.8 5:39.2 5:34.5 5:03.5 4:38.7
Time 16:30 27:20 34:18 57:27 1:16:23 2:41:06            
Pace 5:19.4 5:28.1 5:32.0 5:44.7 5:49.8 6:08.9 6:55.0 6:08.9 5:49.8 5:44.9 5:13.0 4:47.4
Time 17:00 28:10 35:21 59:12 1:18:42 2:45:59            
Pace 5:29.0 5:38.0 5:42.0 5:55.2 6:00.4 6:20.1 7:08.0 6:20.1 6:00.4 5:55.4 5:22.5 4:56.1
Time 17:30 29:00 36:23 1:00:56 1:21:00 2:50:52            
Pace 5:38.7 5:48.0 5:52.1 6:05.6 6:11.0 6:31.3 7:20.0 6:31.3 6:11.0 6:05.8 5:31.9 5:04.8
Time 18:00 29:50 37:25 1:02:41 1:23:19 2:55:45            
Pace 5:48.4 5:57.9 6:02.1 6:16.1 6:21.6 6:42.5 7:33.0 6:42.5 6:21.6 6:16.3 5:41.4 5:13.5
Time 18:30 30:39 38:28 1:04:25 1:25:38 3:00:38            
Pace 5:58.1 6:07.9 6:12.2 6:26.5 6:32.2 6:53.7 7:45.0 6:53.7 6:32.2 6:26.7 5:50.9 5:22.3
Time 19:00 31:29 39:30 1:06:09 1:27:57 3:05:31            
Pace 6:07.7 6:17.8 6:22.3 6:36.9 6:42.8 7:04.8 7:51 7:04.8 6:42.8 6:33.5 6:00.4 5:31.0
Time 19:30 32:19 40:32 1:07:54 1:30:16 3:10:24            
Pace 6:17.4 6:27.7 6:32.3 6:47.4 6:53.4 7:16.0 8:03.0 7:16.0 6:53.4 6:43.8 6:09.9 5:39.7
Time 20:00 33:08 41:35 1:09:38 1:32:35 3:15:17            
Pace 6:27.1 6:37.7 6:42.4 6:57.8 7:04.0 7:27.2 8:15.0 7:27.2 7:04.0 6:54.2 6:19.4 5:48.4
Time 20:30 33:58 42:37 1:11:23 1:34:54 3:20:40            
Pace 6:36.8 6:47.6 6:52.4 7:08.3 7:14.6 7:38.4 8:28.0 7:38.4 7:14.6 7:04.5 6:28.8 5:57.1
Time 21:00 34:48 43:40 1:13:07 1:37:13 3:25:03            
Pace 6:46.5 6:57.6 7:02.5 7:18.7 7:25.2 7:49.6 8:40.0 7:49.6 7:25.2 7:14.9 6:38.3 6:05.8
Time 21:30 35:38 44:42 1:14:52 1:39:31 3:29:56            
Pace 6:56.1 7:07.5 7:12.6 7:29.2 7:35.8 8:00.7 8:53.0 8:00.7 7:35.8 7:25.3 6:47.8 7:14.5
Time 22:00 36:27 45:44 1:16:36 1:41:50 3:34:48            
Pace 7:05.8 7:17.4 7:22.6 7:39.6 7:46.4 8:11.9 9:05.0 8:11.9 7:46.4 7:35.6 6:57.3 6:23.2
Time 22:30 37:17 46:47 1:18:27 1:44:09 3:39:41            
Pace 7:15.5 7:27.4 7:32.7 7:50.1 7:57.0 8:23.1 9:17.0 8:23.1 7:57.0 7:46.0 7:06.8 6:31.9
Time 23:00 38:07 47:49 1:20:05 1:46:28 3:44:34            
Pace 7:25.2 7:37.3 7:42.7 8:00.5 8:07.6 8:34.3 9:30.0 8:34.3 8:07.6 7:56.3 7:16.3 6:40.6
Time 23:30 38:56 48:51 1:21:50 1:48:47 3:39:27            
Pace 7:34.8 7:47.3 7:52.8 8:11.0 8:18.2 8:45.5 9:42.0 8:45.5 8:18.2 8:06.7 7:25.7 6:49.4
Time 24:00 39:46 49:54 1:23:34 1:51:06 3:54:20            
Pace 7:44.5 7:57.2 8:02.9 8:21.4 8:28.8 8:56.6 9:45.0 8:56.6 8:28.8 8:12.4 7:35.2 6:58.1
Time 24:30 40:36 50:56 1:25:19 1:53:25 3:59:13            
Pace 7:54.2 8:07.2 8:12.9 8:31.9 8:39.4 9:07.8 9:57.0 9:07.8 8:39.4 8:22.6 7:44.7 7:06.8
Time 25:00 41:25 51:58 1:27:03 1:55:43 4:04:06            
Pace 8:03.9 8:17.1 8:23.0 8:42.3 8:50.0 9:19 10:10.0 9:19.0 8:50.0 8:32.9 7:54.2 7:15.5
Time 25:30 42:15 53:01 1:28:47 1:58:02 4:08:59            
Pace 8:13.5 8:27.0 8:33.0 8:52.7 9:00.6 9:30.2 10:22.0 9:30.2 9:00.6 8:43.2 8:03.7 7:24.2
Time 26:00 43:05 54:03 1:30:32 2:00:21 4:13:52            
Pace 8:23.2 8:37.0 8:43.1 9:03.2 9:11.2 9:41.2 10:34.0 9:41.4 9:11.2 8:53.4 8:13.2 7:32.9
Time 26:30 43:55 55:06 1:32:16 2:02:40 4:18:45            
Pace 8:32.9 8:46.9 8:53.2 9:13.6 9:21.8 9:52.5 10:46.0 9:52.5 9:21.8 9:03.7 8:22.6 7:41.6
Time 27:00 44:44 56:08 1:34:01 2:04:59 4:23:38            
Pace 8:42.6 8:56.9 9:03.2 9:24.1 9:32.4 10:03.7 10:58 10:03.7 9:32.4 9:13.9 8:32.1 7:50.3
Time 27:30 45:34 57:10 1:35:45 2:07:18 4:28:31            
Pace 8:52.3 9:06.8 9:13.3 9:34.5 9:43.0 10:14.9 11:11.0 10:14.9 9:43.0 9:24.2 8:41.6 7:59.0
Time 28:00 46:24 58:13 1:37:30 2:09:37 4:33:24            
Pace 9:01.9 9:16.8 9:23.3 9:45.0 9:53.6 10:26.1 11:23.0 10:26.1 9:53.6 9:34.5 8:51.1 8:07.7
Time 28:30 47:13 59:15 1:39:14 2:11:56 4:38:16            
Pace 9:11.6 9:26.7 9:33.4 9:55.4 10:04.2 10:37.3 11:35.0 10:37.3 10:04.2 9:44.7 9:00.6 8:16.5
Time 29:00 48:03 1:00:17 1:40:59 2:14:14 4:43:09            
Pace 9:21.3 9:36.6 9:43.5 10:05.9 10:14.8 10:48.4 11:36.0 10:48.4 10:14.8 9:49.4 9:10.1 8:25.2
Time 29:30 48:53 1:01:20 1:42:43 2:16:33 4:48:02            
Pace 9:31.0 9:46.6 9:53.5 10:16.3 10:25.4 10:59.6 11:48.0 10:59.6 10:25.4 9:59.5 9:19.5 8:33.9
Time 30:00 49:43 1:02:22 1:44:28 2:18:52 4:52:55            
Pace 9:40.6 9:56.5 10:03.6 10:26.8 10:36 11:10.8 12:00.0 11:10.8 10:36.0 10:09.7 9:29.0 8:42.6
Time 30:30 50:32 1:03:25 1:46:12 2:21:11 4:57:48            
Pace 9:50.3 10:06.5 10:13.6 10:37.2 10:46.6 11:22.0 12:12.0 11:22.0 10:46.5 10:19.8 9:38.5 8:51.3
Time 31:00 51:22 1:04:27 1:47:57 2:23:30 5:02:41            
Pace 10:00.0 10:16.4 10:23.7 10:47.7 10:57.2 11:33.2 12:24.0 11:33.2 10:57.2 10:30.0 9:48.0 9:00.0
Time 31:30 52:12 1:05:29 1:49:41 2:25:49 5:07:34            
Pace 10:09.7 10:26.3 10:33.8 10:58.1 11:07.8 11:44.3 12:36.0 11:44.3 11:07.8 10:40.2 9:57.5 9:08.7
Time 32:00 53:01 1:06:32 1:51:25 2:28:08 5:12:27            
Pace 10:19.4 10:36.3 10:43.8 11:08.5 11:18.4 11:55.5 12:48.0 11:55.5 11:18.4 10:50.3 10:07.0 9:17.4
Time 32:30 53:51 1:07:34 1:53:10 2:30:27 5:17:20            
Pace 10:29.0 10:46.2 10:53.9 11:19.0 11:29.0 12:06.7 13:00.0 12:06.7 11:29.0 11:00.5 10:16.5 9:26.1
Time 33:00 54:41 1:08:36 1:54:54 2:32:45 5:22:13            
Pace 10:38.7 10:56.2 11:03.9 11:29.4 11:39.7 12:17.9 13:12.0 12:17.9 11:39.7 11:10.6 10:25.9 9:34.8
Time 33:30 55:31 1:09:39 1:56:39 2:35:04 5:27:06            
Pace 10:48.4 11:06.1 11:14.0 11:39.9 11:50.3 12:29.1 13:24.0 12:29.1 11:50.3 11:20.8 10:35.4 9:43.5
Time 34:00 56:20 1:10:41 1:58:23 2:37:23 5:31:59            
Pace 10:58.1 11:16.1 11:24.1 11:50.3 12:00.9 12:40.3 13:36 12:40.3 12:00.9 11:31.0 10:44.9 9:52.3

Doug Heaberlin 2016