7-minute kilometre pace table
Paces from 7:00 to 7:59 min / km, with equivalent pace and finish times.
| min / km | min / mile | 5 km | 5 miles | 10 km | 10 miles | Half marathon | Marathon |
|---|---|---|---|---|---|---|---|
| 7:00 | 11:16 | 35:00 | 56:20 | 1:10:00 | 1:52:39 | 2:27:41 | 4:55:22 |
| 7:01 | 11:18 | 35:05 | 56:28 | 1:10:10 | 1:52:55 | 2:28:02 | 4:56:04 |
| 7:02 | 11:19 | 35:10 | 56:36 | 1:10:20 | 1:53:11 | 2:28:23 | 4:56:46 |
| 7:03 | 11:21 | 35:15 | 56:44 | 1:10:30 | 1:53:28 | 2:28:44 | 4:57:28 |
| 7:04 | 11:22 | 35:20 | 56:52 | 1:10:40 | 1:53:44 | 2:29:05 | 4:58:11 |
| 7:05 | 11:24 | 35:25 | 57:00 | 1:10:50 | 1:54:00 | 2:29:26 | 4:58:53 |
| 7:06 | 11:26 | 35:30 | 57:08 | 1:11:00 | 1:54:16 | 2:29:48 | 4:59:35 |
| 7:07 | 11:27 | 35:35 | 57:16 | 1:11:10 | 1:54:32 | 2:30:09 | 5:00:17 |
| 7:08 | 11:29 | 35:40 | 57:24 | 1:11:20 | 1:54:48 | 2:30:30 | 5:00:59 |
| 7:09 | 11:30 | 35:45 | 57:32 | 1:11:30 | 1:55:04 | 2:30:51 | 5:01:42 |
| 7:10 | 11:32 | 35:50 | 57:40 | 1:11:40 | 1:55:20 | 2:31:12 | 5:02:24 |
| 7:11 | 11:34 | 35:55 | 57:48 | 1:11:50 | 1:55:36 | 2:31:33 | 5:03:06 |
| 7:12 | 11:35 | 36:00 | 57:56 | 1:12:00 | 1:55:52 | 2:31:54 | 5:03:48 |
| 7:13 | 11:37 | 36:05 | 58:04 | 1:12:10 | 1:56:08 | 2:32:15 | 5:04:30 |
| 7:14 | 11:38 | 36:10 | 58:12 | 1:12:20 | 1:56:25 | 2:32:36 | 5:05:13 |
| 7:15 | 11:40 | 36:15 | 58:20 | 1:12:30 | 1:56:41 | 2:32:57 | 5:05:55 |
| 7:16 | 11:42 | 36:20 | 58:28 | 1:12:40 | 1:56:57 | 2:33:19 | 5:06:37 |
| 7:17 | 11:43 | 36:25 | 58:36 | 1:12:50 | 1:57:13 | 2:33:40 | 5:07:19 |
| 7:18 | 11:45 | 36:30 | 58:44 | 1:13:00 | 1:57:29 | 2:34:01 | 5:08:01 |
| 7:19 | 11:47 | 36:35 | 58:53 | 1:13:10 | 1:57:45 | 2:34:22 | 5:08:44 |
| 7:20 | 11:48 | 36:40 | 59:01 | 1:13:20 | 1:58:01 | 2:34:43 | 5:09:26 |
| 7:21 | 11:50 | 36:45 | 59:09 | 1:13:30 | 1:58:17 | 2:35:04 | 5:10:08 |
| 7:22 | 11:51 | 36:50 | 59:17 | 1:13:40 | 1:58:33 | 2:35:25 | 5:10:50 |
| 7:23 | 11:53 | 36:55 | 59:25 | 1:13:50 | 1:58:49 | 2:35:46 | 5:11:32 |
| 7:24 | 11:55 | 37:00 | 59:33 | 1:14:00 | 1:59:05 | 2:36:07 | 5:12:15 |
| 7:25 | 11:56 | 37:05 | 59:41 | 1:14:10 | 1:59:22 | 2:36:28 | 5:12:57 |
| 7:26 | 11:58 | 37:10 | 59:49 | 1:14:20 | 1:59:38 | 2:36:49 | 5:13:39 |
| 7:27 | 11:59 | 37:15 | 59:57 | 1:14:30 | 1:59:54 | 2:37:11 | 5:14:21 |
| 7:28 | 12:01 | 37:20 | 1:00:05 | 1:14:40 | 2:00:10 | 2:37:32 | 5:15:03 |
| 7:29 | 12:03 | 37:25 | 1:00:13 | 1:14:50 | 2:00:26 | 2:37:53 | 5:15:46 |
| 7:30 | 12:04 | 37:30 | 1:00:21 | 1:15:00 | 2:00:42 | 2:38:14 | 5:16:28 |
| 7:31 | 12:06 | 37:35 | 1:00:29 | 1:15:10 | 2:00:58 | 2:38:35 | 5:17:10 |
| 7:32 | 12:07 | 37:40 | 1:00:37 | 1:15:20 | 2:01:14 | 2:38:56 | 5:17:52 |
| 7:33 | 12:09 | 37:45 | 1:00:45 | 1:15:30 | 2:01:30 | 2:39:17 | 5:18:34 |
| 7:34 | 12:11 | 37:50 | 1:00:53 | 1:15:40 | 2:01:46 | 2:39:38 | 5:19:17 |
| 7:35 | 12:12 | 37:55 | 1:01:01 | 1:15:50 | 2:02:03 | 2:39:59 | 5:19:59 |
| 7:36 | 12:14 | 38:00 | 1:01:09 | 1:16:00 | 2:02:19 | 2:40:20 | 5:20:41 |
| 7:37 | 12:15 | 38:05 | 1:01:17 | 1:16:10 | 2:02:35 | 2:40:42 | 5:21:23 |
| 7:38 | 12:17 | 38:10 | 1:01:25 | 1:16:20 | 2:02:51 | 2:41:03 | 5:22:05 |
| 7:39 | 12:19 | 38:15 | 1:01:33 | 1:16:30 | 2:03:07 | 2:41:24 | 5:22:48 |
| 7:40 | 12:20 | 38:20 | 1:01:41 | 1:16:40 | 2:03:23 | 2:41:45 | 5:23:30 |
| 7:41 | 12:22 | 38:25 | 1:01:50 | 1:16:50 | 2:03:39 | 2:42:06 | 5:24:12 |
| 7:42 | 12:24 | 38:30 | 1:01:58 | 1:17:00 | 2:03:55 | 2:42:27 | 5:24:54 |
| 7:43 | 12:25 | 38:35 | 1:02:06 | 1:17:10 | 2:04:11 | 2:42:48 | 5:25:36 |
| 7:44 | 12:27 | 38:40 | 1:02:14 | 1:17:20 | 2:04:27 | 2:43:09 | 5:26:18 |
| 7:45 | 12:28 | 38:45 | 1:02:22 | 1:17:30 | 2:04:43 | 2:43:30 | 5:27:01 |
| 7:46 | 12:30 | 38:50 | 1:02:30 | 1:17:40 | 2:05:00 | 2:43:51 | 5:27:43 |
| 7:47 | 12:32 | 38:55 | 1:02:38 | 1:17:50 | 2:05:16 | 2:44:13 | 5:28:25 |
| 7:48 | 12:33 | 39:00 | 1:02:46 | 1:18:00 | 2:05:32 | 2:44:34 | 5:29:07 |
| 7:49 | 12:35 | 39:05 | 1:02:54 | 1:18:10 | 2:05:48 | 2:44:55 | 5:29:49 |
| 7:50 | 12:36 | 39:10 | 1:03:02 | 1:18:20 | 2:06:04 | 2:45:16 | 5:30:32 |
| 7:51 | 12:38 | 39:15 | 1:03:10 | 1:18:30 | 2:06:20 | 2:45:37 | 5:31:14 |
| 7:52 | 12:40 | 39:20 | 1:03:18 | 1:18:40 | 2:06:36 | 2:45:58 | 5:31:56 |
| 7:53 | 12:41 | 39:25 | 1:03:26 | 1:18:50 | 2:06:52 | 2:46:19 | 5:32:38 |
| 7:54 | 12:43 | 39:30 | 1:03:34 | 1:19:00 | 2:07:08 | 2:46:40 | 5:33:20 |
| 7:55 | 12:44 | 39:35 | 1:03:42 | 1:19:10 | 2:07:24 | 2:47:01 | 5:34:03 |
| 7:56 | 12:46 | 39:40 | 1:03:50 | 1:19:20 | 2:07:40 | 2:47:22 | 5:34:45 |
| 7:57 | 12:48 | 39:45 | 1:03:58 | 1:19:30 | 2:07:57 | 2:47:44 | 5:35:27 |
| 7:58 | 12:49 | 39:50 | 1:04:06 | 1:19:40 | 2:08:13 | 2:48:05 | 5:36:09 |
| 7:59 | 12:51 | 39:55 | 1:04:14 | 1:19:50 | 2:08:29 | 2:48:26 | 5:36:51 |
Finish times assume a constant pace, with no stops or changes in effort. Times are rounded to the nearest second.