This 1 Mile pace chart shows the pace per mile, pace per kilometer, halfway split, and key mile and kilometer splits for every 1 Mile finish time from 4:00 to 15:00. Find your target time in the first column to see exactly how fast you need to run each segment.
1 Mile Pace Chart: Every Finish Time
| Finish Time | Pace / mile | Pace / km | Halfway | 400m (¼) | 800m (½) | 1200m (¾) | 1 km |
|---|---|---|---|---|---|---|---|
| 4:00 | 4:00 | 2:29 | 2:00 | 1:00 | 2:00 | 3:00 | 2:29 |
| 4:15 | 4:15 | 2:38 | 2:08 | 1:04 | 2:08 | 3:11 | 2:38 |
| 4:30 | 4:30 | 2:48 | 2:15 | 1:08 | 2:15 | 3:23 | 2:48 |
| 4:45 | 4:45 | 2:57 | 2:23 | 1:11 | 2:23 | 3:34 | 2:57 |
| 5:00 | 5:00 | 3:06 | 2:30 | 1:15 | 2:30 | 3:45 | 3:06 |
| 5:15 | 5:15 | 3:16 | 2:38 | 1:19 | 2:38 | 3:56 | 3:16 |
| 5:30 | 5:30 | 3:25 | 2:45 | 1:23 | 2:45 | 4:08 | 3:25 |
| 5:45 | 5:45 | 3:34 | 2:53 | 1:26 | 2:53 | 4:19 | 3:34 |
| 6:00 | 6:00 | 3:44 | 3:00 | 1:30 | 3:00 | 4:30 | 3:44 |
| 6:15 | 6:15 | 3:53 | 3:08 | 1:34 | 3:08 | 4:41 | 3:53 |
| 6:30 | 6:30 | 4:02 | 3:15 | 1:38 | 3:15 | 4:53 | 4:02 |
| 6:45 | 6:45 | 4:12 | 3:23 | 1:41 | 3:23 | 5:04 | 4:12 |
| 7:00 | 7:00 | 4:21 | 3:30 | 1:45 | 3:30 | 5:15 | 4:21 |
| 7:15 | 7:15 | 4:30 | 3:38 | 1:49 | 3:38 | 5:26 | 4:30 |
| 7:30 | 7:30 | 4:40 | 3:45 | 1:53 | 3:45 | 5:38 | 4:40 |
| 7:45 | 7:45 | 4:49 | 3:53 | 1:56 | 3:53 | 5:49 | 4:49 |
| 8:00 | 8:00 | 4:58 | 4:00 | 2:00 | 4:00 | 6:00 | 4:58 |
| 8:15 | 8:15 | 5:08 | 4:08 | 2:04 | 4:08 | 6:11 | 5:08 |
| 8:30 | 8:30 | 5:17 | 4:15 | 2:08 | 4:15 | 6:23 | 5:17 |
| 8:45 | 8:45 | 5:26 | 4:23 | 2:11 | 4:23 | 6:34 | 5:26 |
| 9:00 | 9:00 | 5:36 | 4:30 | 2:15 | 4:30 | 6:45 | 5:36 |
| 9:15 | 9:15 | 5:45 | 4:38 | 2:19 | 4:38 | 6:56 | 5:45 |
| 9:30 | 9:30 | 5:54 | 4:45 | 2:23 | 4:45 | 7:08 | 5:54 |
| 9:45 | 9:45 | 6:04 | 4:53 | 2:26 | 4:53 | 7:19 | 6:04 |
| 10:00 | 10:00 | 6:13 | 5:00 | 2:30 | 5:00 | 7:30 | 6:13 |
| 10:15 | 10:15 | 6:22 | 5:08 | 2:34 | 5:08 | 7:41 | 6:22 |
| 10:30 | 10:30 | 6:31 | 5:15 | 2:38 | 5:15 | 7:53 | 6:31 |
| 10:45 | 10:45 | 6:41 | 5:23 | 2:41 | 5:23 | 8:04 | 6:41 |
| 11:00 | 11:00 | 6:50 | 5:30 | 2:45 | 5:30 | 8:15 | 6:50 |
| 11:15 | 11:15 | 6:59 | 5:38 | 2:49 | 5:38 | 8:26 | 6:59 |
| 11:30 | 11:30 | 7:09 | 5:45 | 2:53 | 5:45 | 8:38 | 7:09 |
| 11:45 | 11:45 | 7:18 | 5:53 | 2:56 | 5:53 | 8:49 | 7:18 |
| 12:00 | 12:00 | 7:27 | 6:00 | 3:00 | 6:00 | 9:00 | 7:27 |
| 12:15 | 12:15 | 7:37 | 6:08 | 3:04 | 6:08 | 9:11 | 7:37 |
| 12:30 | 12:30 | 7:46 | 6:15 | 3:08 | 6:15 | 9:23 | 7:46 |
| 12:45 | 12:45 | 7:55 | 6:23 | 3:11 | 6:23 | 9:34 | 7:55 |
| 13:00 | 13:00 | 8:05 | 6:30 | 3:15 | 6:30 | 9:45 | 8:05 |
| 13:15 | 13:15 | 8:14 | 6:38 | 3:19 | 6:38 | 9:56 | 8:14 |
| 13:30 | 13:30 | 8:23 | 6:45 | 3:23 | 6:45 | 10:08 | 8:23 |
| 13:45 | 13:45 | 8:33 | 6:53 | 3:26 | 6:53 | 10:19 | 8:33 |
| 14:00 | 14:00 | 8:42 | 7:00 | 3:30 | 7:00 | 10:30 | 8:42 |
| 14:15 | 14:15 | 8:51 | 7:08 | 3:34 | 7:08 | 10:41 | 8:51 |
| 14:30 | 14:30 | 9:01 | 7:15 | 3:38 | 7:15 | 10:53 | 9:01 |
| 14:45 | 14:45 | 9:10 | 7:23 | 3:41 | 7:23 | 11:04 | 9:10 |
| 15:00 | 15:00 | 9:19 | 7:30 | 3:45 | 7:30 | 11:15 | 9:19 |
How to Use This 1 Mile Pace Chart
- Pick your target 1 Mile finish time in the first column.
- The second and third columns show the average pace per mile and per kilometer you need to sustain.
- The halfway column shows your split at the exact midpoint of the race.
- The remaining columns show your cumulative time at each mile or kilometer checkpoint — use these as on-course pacing targets.
What Is a Good 1 Mile Time?
A sub-8:00 mile is a general-fitness benchmark, sub-6:00 is a trained-runner mark, sub-5:00 is competitive, and sub-4:00 remains an elite barrier first broken by Roger Bannister in 1954. The world records are 3:43.13 (men) and 4:07.64 (women).
1 Mile Pacing Strategy
The best pacing strategy for most runners is even or slightly negative splits — running the second half of the race at the same pace or very slightly faster than the first half. Positive splits (slowing down) cost more time than the energy they save.
Adjust your target pace for conditions: add 5–10 seconds per mile for every 10°F above 60°F (5°C above 15°C), and add 5–15 seconds per mile on hilly courses vs a flat reference. Use our running pace calculator to stress-test alternative targets.
1 Mile Pace Chart FAQs
How long does it take to run a mile?
Most adult recreational runners finish a mile in 8:00–11:00. A sub-7:00 mile is a solid fitness target, sub-6:00 is strong for a recreational runner, and sub-5:00 is competitive.
What pace is a sub-6 minute mile?
Exactly 6:00/mile (3:44/km). Quarter-mile splits for a 6:00 mile are 1:30 per 400m. Training for sub-6 typically involves 400m repeats at 85–88 seconds.
How do I run my fastest mile?
Aim for even quarters, not a fast start. Target your first 400m at goal pace, the second 400m 1–2 seconds faster, the third 400m 1–2 seconds slower (this is the hardest), and the last 400m 2–5 seconds faster. Mental toughness on the 3rd lap is the main differentiator.
Is a mile the same as 1,600m?
Not exactly. A mile is 1,609.344m — about 9m longer than 1,600m, which equals roughly 1.5–2 seconds at 5:00 pace. US high-school indoor tracks often race 1,600m as a mile equivalent.
Browse Pace Charts By Distance
Training for a different race distance? Jump to the pace chart you need — or see our full running pace chart hub covering every distance from 1 mile to 100 miles:
