7 minute mile pace table for 5km, 10km, ½ Marathon & Marathon
Running pace table for pacing between 7:00 minute / mile pace through to 7:59 minute / mile pace.
| Min / mile pace | 5 km | 5 miles | 10 km | 10 miles | ½ Marathon | Marathon |
|---|---|---|---|---|---|---|
| 07:00 | 21:45 | 35:00 | 43:30 | 1:10:00 | 1:31:46 | 3:03:32 |
| 07:01 | 21:48 | 35:05 | 43:36 | 1:10:10 | 1:31:59 | 3:03:58 |
| 07:02 | 21:51 | 35:10 | 43:42 | 1:10:20 | 1:32:12 | 3:04:24 |
| 07:03 | 21:54 | 35:15 | 43:48 | 1:10:30 | 1:32:25 | 3:04:51 |
| 07:04 | 21:57 | 35:20 | 43:55 | 1:10:40 | 1:32:38 | 3:05:17 |
| 07:05 | 22:00 | 35:25 | 44:01 | 1:10:50 | 1:32:51 | 3:05:43 |
| 07:06 | 22:04 | 35:30 | 44:07 | 1:11:00 | 1:33:05 | 3:06:09 |
| 07:07 | 22:07 | 35:35 | 44:13 | 1:11:10 | 1:33:18 | 3:06:35 |
| 07:08 | 22:10 | 35:40 | 44:19 | 1:11:20 | 1:33:31 | 3:07:02 |
| 07:09 | 22:13 | 35:45 | 44:26 | 1:11:30 | 1:33:44 | 3:07:28 |
| 07:10 | 22:16 | 35:50 | 44:32 | 1:11:40 | 1:33:57 | 3:07:54 |
| 07:11 | 22:19 | 35:55 | 44:38 | 1:11:50 | 1:34:10 | 3:08:20 |
| 07:12 | 22:22 | 36:00 | 44:44 | 1:12:00 | 1:34:23 | 3:08:47 |
| 07:13 | 22:25 | 36:05 | 44:51 | 1:12:10 | 1:34:36 | 3:09:13 |
| 07:14 | 22:28 | 36:10 | 44:57 | 1:12:20 | 1:34:49 | 3:09:39 |
| 07:15 | 22:31 | 36:15 | 45:03 | 1:12:30 | 1:35:03 | 3:10:05 |
| 07:16 | 22:35 | 36:20 | 45:09 | 1:12:40 | 1:35:16 | 3:10:31 |
| 07:17 | 22:38 | 36:25 | 45:15 | 1:12:50 | 1:35:29 | 3:10:58 |
| 07:18 | 22:41 | 36:30 | 45:22 | 1:13:00 | 1:35:42 | 3:11:24 |
| 07:19 | 22:44 | 36:35 | 45:28 | 1:13:10 | 1:35:55 | 3:11:50 |
| 07:20 | 22:47 | 36:40 | 45:34 | 1:13:20 | 1:36:08 | 3:12:16 |
| 07:21 | 22:50 | 36:45 | 45:40 | 1:13:30 | 1:36:21 | 3:12:42 |
| 07:22 | 22:53 | 36:50 | 45:46 | 1:13:40 | 1:36:34 | 3:13:09 |
| 07:23 | 22:56 | 36:55 | 45:53 | 1:13:50 | 1:36:47 | 3:13:35 |
| 07:24 | 22:59 | 37:00 | 45:59 | 1:14:00 | 1:37:01 | 3:14:01 |
| 07:25 | 23:03 | 37:05 | 46:05 | 1:14:10 | 1:37:14 | 3:14:27 |
| 07:26 | 23:06 | 37:10 | 46:11 | 1:14:20 | 1:37:27 | 3:14:54 |
| 07:27 | 23:09 | 37:15 | 46:18 | 1:14:30 | 1:37:40 | 3:15:20 |
| 07:28 | 23:12 | 37:20 | 46:24 | 1:14:40 | 1:37:53 | 3:15:46 |
| 07:29 | 23:15 | 37:25 | 46:30 | 1:14:50 | 1:38:06 | 3:16:12 |
| 07:30 | 23:18 | 37:30 | 46:36 | 1:15:00 | 1:38:19 | 3:16:38 |
| 07:31 | 23:21 | 37:35 | 46:42 | 1:15:10 | 1:38:32 | 3:17:05 |
| 07:32 | 23:24 | 37:40 | 46:49 | 1:15:20 | 1:38:45 | 3:17:31 |
| 07:33 | 23:27 | 37:45 | 46:55 | 1:15:30 | 1:38:59 | 3:17:57 |
| 07:34 | 23:31 | 37:50 | 47:01 | 1:15:40 | 1:39:12 | 3:18:23 |
| 07:35 | 23:34 | 37:55 | 47:07 | 1:15:50 | 1:39:25 | 3:18:50 |
| 07:36 | 23:37 | 38:00 | 47:13 | 1:16:00 | 1:39:38 | 3:19:16 |
| 07:37 | 23:40 | 38:05 | 47:20 | 1:16:10 | 1:39:51 | 3:19:42 |
| 07:38 | 23:43 | 38:10 | 47:26 | 1:16:20 | 1:40:04 | 3:20:08 |
| 07:39 | 23:46 | 38:15 | 47:32 | 1:16:30 | 1:40:17 | 3:20:34 |
| 07:40 | 23:49 | 38:20 | 47:38 | 1:16:40 | 1:40:30 | 3:21:01 |
| 07:41 | 23:52 | 38:25 | 47:45 | 1:16:50 | 1:40:43 | 3:21:27 |
| 07:42 | 23:55 | 38:30 | 47:51 | 1:17:00 | 1:40:57 | 3:21:53 |
| 07:43 | 23:58 | 38:35 | 47:57 | 1:17:10 | 1:41:10 | 3:22:19 |
| 07:44 | 24:02 | 38:40 | 48:03 | 1:17:20 | 1:41:23 | 3:22:46 |
| 07:45 | 24:05 | 38:45 | 48:09 | 1:17:30 | 1:41:36 | 3:23:12 |
| 07:46 | 24:08 | 38:50 | 48:16 | 1:17:40 | 1:41:49 | 3:23:38 |
| 07:47 | 24:11 | 38:55 | 48:22 | 1:17:50 | 1:42:02 | 3:24:04 |
| 07:48 | 24:14 | 39:00 | 48:28 | 1:18:00 | 1:42:15 | 3:24:30 |
| 07:49 | 24:17 | 39:05 | 48:34 | 1:18:10 | 1:42:28 | 3:24:57 |
| 07:50 | 24:20 | 39:10 | 48:40 | 1:18:20 | 1:42:41 | 3:25:23 |
| 07:51 | 24:23 | 39:15 | 48:47 | 1:18:30 | 1:42:55 | 3:25:49 |
| 07:52 | 24:26 | 39:20 | 48:53 | 1:18:40 | 1:43:08 | 3:26:15 |
| 07:53 | 24:30 | 39:25 | 48:59 | 1:18:50 | 1:43:21 | 3:26:41 |
| 07:54 | 24:33 | 39:30 | 49:05 | 1:19:00 | 1:43:34 | 3:27:08 |
| 07:55 | 24:36 | 39:35 | 49:12 | 1:19:10 | 1:43:47 | 3:27:34 |
| 07:56 | 24:39 | 39:40 | 49:18 | 1:19:20 | 1:44:00 | 3:28:00 |
| 07:57 | 24:42 | 39:45 | 49:24 | 1:19:30 | 1:44:13 | 3:28:26 |
| 07:58 | 24:45 | 39:50 | 49:30 | 1:19:40 | 1:44:26 | 3:28:53 |
| 07:59 | 24:48 | 39:55 | 49:36 | 1:19:50 | 1:44:39 | 3:29:19 |