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| Race Pace Chart | Return To Triathlon Resources |
| Pace/Mile | 2 mi | 5K 3.1 mi | 4 mi | 5 mi | 10K 3.1 mi | 12K 7.46 mi | 15K 9.3 mi | 10 mi | 20K 12.43 mi | 1/2 Marathon 13.1 mi | 15 mi | 20 mi | Marathon 26.2 mi |
| 5:30 | 11:00 | 17:05 | 22:00 | 27:30 | 34:11 | 41:00 | 51:16 | 55:00 | 1:08:21 | 1:12:06 | 1:22:30 | 1:50:00 | 2:24:12 |
| 5:45 | 11:30 | 17:52 | 23:00 | 28:45 | 35:44 | 42:52 | 53:16 | 57:30 | 1:11:27 | 1:15:23 | 1:26:15 | 1:55:00 | 2:30:46 |
| 6:00 | 12:00 | 18:39 | 24:00 | 30:00 | 37:17 | 44:44 | 55:56 | 1:00:00 | 1:14:34 | 1:18:39 | 1:30:00 | 2:00:00 | 2:37:19 |
| 6:15 | 12:30 | 19:25 | 25:00 | 31:15 | 38:50 | 46:36 | 58:15 | 1:02:30 | 1:17:40 | 1:21:56 | 1:33:45 | 2:05:00 | 2:43:52 |
| 6:30 | 13:00 | 20:12 | 26:00 | 32:30 | 40:23 | 48:28 | 1:00:35 | 1:05:00 | 1:20:47 | 1:25:13 | 1:37:30 | 2:10:00 | 2:50:25 |
| 6:45 | 13:30 | 20:58 | 27:00 | 33:45 | 41:57 | 50:20 | 1:02:55 | 1:07:30 | 1:23:53 | 1:28:29 | 1:41:15 | 2:15:00 | 2:56:59 |
| 7:00 | 14:00 | 21:45 | 28:00 | 35:00 | 43:30 | 52:12 | 1:05:15 | 1:10:00 | 1:26:59 | 1:31:46 | 1:45:00 | 2:20:00 | 3:03:32 |
| 7:15 | 14:30 | 22:32 | 29:00 | 36:15 | 45:03 | 54:03 | 1:07:35 | 1:12:30 | 1:30:06 | 1:35:02 | 1:48:45 | 2:25:00 | 3:10:05 |
| 7:30 | 15:00 | 23:18 | 30:00 | 37:30 | 46:36 | 55:55 | 1:09:54 | 1:15:00 | 1:33:12 | 1:38:19 | 1:52:30 | 2:30:00 | 3:16:39 |
| 7:45 | 15:30 | 24:05 | 31:00 | 38:45 | 48:10 | 57:47 | 1:12:14 | 1:17:30 | 1:36:19 | 1:41:36 | 1:56:15 | 2:35:00 | 3:23:12 |
| 8:00 | 16:00 | 24:51 | 32:00 | 40:00 | 49:43 | 59:39 | 1:14:34 | 1:20:00 | 1:39:25 | 1:44:52 | 2:00:00 | 2:40:00 | 3:29:45 |
| 8:15 | 16:30 | 25:38 | 33:00 | 41:15 | 51:16 | 1:01:31 | 1:16:54 | 1:22:30 | 1:42:31 | 1:48:09 | 2:03:45 | 2:45:00 | 3:36:18 |
| 8:30 | 17:00 | 26:25 | 34:00 | 42:30 | 52:49 | 1:03:23 | 1:19:14 | 1:25:00 | 1:45:38 | 1:51:26 | 2:07:30 | 2:50:00 | 3:42:52 |
| 8:45 | 17:30 | 27:11 | 35:00 | 43:45 | 54:22 | 1:05:14 | 1:21:34 | 1:27:30 | 1:48:44 | 1:54:42 | 2:11:15 | 2:55:00 | 3:49:25 |
| 9:00 | 18:00 | 27:58 | 36:00 | 45:00 | 55:56 | 1:07:06 | 1:23:53 | 1:30:00 | 1:51:51 | 1:57:59 | 2:15:00 | 3:00:00 | 3:55:58 |
| 9:15 | 18:30 | 28:44 | 37:00 | 46:15 | 57:29 | 1:08:58 | 1:26:13 | 1:32:30 | 1:54:57 | 2:01:15 | 2:18:45 | 3:05:00 | 4:02:32 |
| 9:30 | 19:00 | 29:31 | 38:00 | 47:30 | 59:02 | 1:10:50 | 1:28:33 | 1:35:00 | 1:58:03 | 2:04:32 | 2:22:30 | 3:10:00 | 4:09:05 |
| 9:45 | 19:30 | 30:18 | 39:00 | 48:45 | 1:00:35 | 1:12:42 | 1:30:53 | 1:37:30 | 2:01:10 | 2:07:49 | 2:26:15 | 3:15:00 | 4:15:38 |
| 10:00 | 20:00 | 31:04 | 40:00 | 50:00 | 1:02:08 | 1:14:34 | 1:33:13 | 1:40:00 | 2:04:16 | 2:11:05 | 2:30:00 | 3:20:00 | 4:22:11 |
| 10:30 | 21:00 | 32:37 | 42:00 | 52:30 | 1:05:15 | 1:18:17 | 1:37:52 | 1:45:00 | 2:10:29 | 2:17:39 | 2:37:30 | 3:30:00 | 4:35:18 |
| 11:00 | 22:00 | 34:11 | 44:00 | 55:00 | 1:08:21 | 1:22:01 | 1:42:32 | 1:50:00 | 2:16:42 | 2:24:12 | 2:45:00 | 3:40:00 | 4:48:25 |
| 11:30 | 23:00 | 35:44 | 46:00 | 57:30 | 1:11:28 | 1:25:45 | 1:47:11 | 1:55:00 | 2:22:55 | 2:30:45 | 2:52:30 | 3:50:00 | 5:01:31 |
| 12:00 | 24:00 | 37:17 | 48:00 | 1:00:00 | 1:14:34 | 1:29:28 | 1:51:51 | 2:00:00 | 2:29:07 | 2:37:18 | 3:00:00 | 4:00:00 | 5:14:38 |
| 12:30 | 25:00 | 38:50 | 50:00 | 1:02:30 | 1:17:41 | 1:33:12 | 1:56:31 | 2:05:00 | 2:35:20 | 2:43:52 | 3:07:30 | 4:10:00 | 5:27:44 |
| 13:00 | 26:00 | 40:23 | 52:00 | 1:05:00 | 1:20:47 | 1:36:56 | 2:01:10 | 2:10:00 | 2:41:33 | 2:50:25 | 3:15:00 | 4:20:00 | 5:40:51 |
| 13:30 | 27:00 | 41:57 | 54:00 | 1:07:30 | 1:23:53 | 1:40:39 | 2:05:50 | 2:15:00 | 2:47:46 | 2:56:58 | 3:22:30 | 4:30:00 | 5:53:57 |
| 14:00 | 28:00 | 43:30 | 56:00 | 1:10:00 | 1:27:00 | 1:44:23 | 2:10:30 | 2:20:00 | 2:53:59 | 3:03:32 | 3:30:00 | 4:40:00 | 6:07:04 |
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