Convert pace into race times.
Handy for planning content, setting realistic goals, or explaining what a pace actually means.
| Pace / km | Pace / mile | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|
| 3:30/km | 5:38/mi | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 4:00/km | 6:26/mi | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30/km | 7:15/mi | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00/km | 8:03/mi | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:30/km | 8:51/mi | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00/km | 9:39/mi | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30/km | 10:28/mi | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00/km | 11:16/mi | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:30/km | 12:04/mi | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 8:00/km | 12:52/mi | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
Should today be hard?
A simple readiness score makes the site useful before any paid product exists. It is intentionally practical, not medical advice.
Readiness score
Green light
You have room to train, but keep one piece deliberately easy.
Small references worth sharing.
Baseline
150 min + 2 strength days
A simple weekly anchor: aerobic work and full-body strength both belong in the plan.
SourcePacing
Easy should stay easy
If every run becomes a test, your lifting quality usually pays for it later.
Recovery
Hard days need borders
Heavy lower-body work and fast intervals can coexist, but they need spacing.
Give people a reason to come back.
The 20-minute hybrid check
One compound lift, one easy engine block, one honest readiness score.
The no-hero week
Four green sessions, zero red-line sessions. See if motivation gets easier.
The pace audit
Pick a realistic 5K pace, then compare what that means for 10K and half marathon effort.