This 100K pace chart shows the pace per mile, pace per kilometer, halfway split, and key mile and kilometer splits for every 100K finish time from 6:00:00 to 18:00:00. Find your target time in the first column to see exactly how fast you need to run each segment.
100K Pace Chart: Every Finish Time
| Finish Time | Pace / mile | Pace / km | Halfway | 25 km | 50 km | 75 km | Marathon split | 50 mile |
|---|---|---|---|---|---|---|---|---|
| 6:00:00 | 5:48 | 3:36 | 3:00:00 | 1:30:00 | 3:00:00 | 4:30:00 | 2:31:54 | 4:49:41 |
| 6:10:00 | 5:57 | 3:42 | 3:05:00 | 1:32:30 | 3:05:00 | 4:37:30 | 2:36:07 | 4:57:44 |
| 6:20:00 | 6:07 | 3:48 | 3:10:00 | 1:35:00 | 3:10:00 | 4:45:00 | 2:40:20 | 5:05:47 |
| 6:30:00 | 6:17 | 3:54 | 3:15:00 | 1:37:30 | 3:15:00 | 4:52:30 | 2:44:34 | 5:13:49 |
| 6:40:00 | 6:26 | 4:00 | 3:20:00 | 1:40:00 | 3:20:00 | 5:00:00 | 2:48:47 | 5:21:52 |
| 6:50:00 | 6:36 | 4:06 | 3:25:00 | 1:42:30 | 3:25:00 | 5:07:30 | 2:53:00 | 5:29:55 |
| 7:00:00 | 6:46 | 4:12 | 3:30:00 | 1:45:00 | 3:30:00 | 5:15:00 | 2:57:13 | 5:37:58 |
| 7:10:00 | 6:55 | 4:18 | 3:35:00 | 1:47:30 | 3:35:00 | 5:22:30 | 3:01:26 | 5:46:01 |
| 7:20:00 | 7:05 | 4:24 | 3:40:00 | 1:50:00 | 3:40:00 | 5:30:00 | 3:05:39 | 5:54:03 |
| 7:30:00 | 7:15 | 4:30 | 3:45:00 | 1:52:30 | 3:45:00 | 5:37:30 | 3:09:53 | 6:02:06 |
| 7:40:00 | 7:24 | 4:36 | 3:50:00 | 1:55:00 | 3:50:00 | 5:45:00 | 3:14:06 | 6:10:09 |
| 7:50:00 | 7:34 | 4:42 | 3:55:00 | 1:57:30 | 3:55:00 | 5:52:30 | 3:18:19 | 6:18:12 |
| 8:00:00 | 7:43 | 4:48 | 4:00:00 | 2:00:00 | 4:00:00 | 6:00:00 | 3:22:32 | 6:26:15 |
| 8:10:00 | 7:53 | 4:54 | 4:05:00 | 2:02:30 | 4:05:00 | 6:07:30 | 3:26:45 | 6:34:17 |
| 8:20:00 | 8:03 | 5:00 | 4:10:00 | 2:05:00 | 4:10:00 | 6:15:00 | 3:30:59 | 6:42:20 |
| 8:30:00 | 8:12 | 5:06 | 4:15:00 | 2:07:30 | 4:15:00 | 6:22:30 | 3:35:12 | 6:50:23 |
| 8:40:00 | 8:22 | 5:12 | 4:20:00 | 2:10:00 | 4:20:00 | 6:30:00 | 3:39:25 | 6:58:26 |
| 8:50:00 | 8:32 | 5:18 | 4:25:00 | 2:12:30 | 4:25:00 | 6:37:30 | 3:43:38 | 7:06:29 |
| 9:00:00 | 8:41 | 5:24 | 4:30:00 | 2:15:00 | 4:30:00 | 6:45:00 | 3:47:51 | 7:14:31 |
| 9:10:00 | 8:51 | 5:30 | 4:35:00 | 2:17:30 | 4:35:00 | 6:52:30 | 3:52:04 | 7:22:34 |
| 9:20:00 | 9:01 | 5:36 | 4:40:00 | 2:20:00 | 4:40:00 | 7:00:00 | 3:56:18 | 7:30:37 |
| 9:30:00 | 9:10 | 5:42 | 4:45:00 | 2:22:30 | 4:45:00 | 7:07:30 | 4:00:31 | 7:38:40 |
| 9:40:00 | 9:20 | 5:48 | 4:50:00 | 2:25:00 | 4:50:00 | 7:15:00 | 4:04:44 | 7:46:43 |
| 9:50:00 | 9:30 | 5:54 | 4:55:00 | 2:27:30 | 4:55:00 | 7:22:30 | 4:08:57 | 7:54:45 |
| 10:00:00 | 9:39 | 6:00 | 5:00:00 | 2:30:00 | 5:00:00 | 7:30:00 | 4:13:10 | 8:02:48 |
| 10:10:00 | 9:49 | 6:06 | 5:05:00 | 2:32:30 | 5:05:00 | 7:37:30 | 4:17:23 | 8:10:51 |
| 10:20:00 | 9:59 | 6:12 | 5:10:00 | 2:35:00 | 5:10:00 | 7:45:00 | 4:21:37 | 8:18:54 |
| 10:30:00 | 10:08 | 6:18 | 5:15:00 | 2:37:30 | 5:15:00 | 7:52:30 | 4:25:50 | 8:26:57 |
| 10:40:00 | 10:18 | 6:24 | 5:20:00 | 2:40:00 | 5:20:00 | 8:00:00 | 4:30:03 | 8:34:59 |
| 10:50:00 | 10:28 | 6:30 | 5:25:00 | 2:42:30 | 5:25:00 | 8:07:30 | 4:34:16 | 8:43:02 |
| 11:00:00 | 10:37 | 6:36 | 5:30:00 | 2:45:00 | 5:30:00 | 8:15:00 | 4:38:29 | 8:51:05 |
| 11:10:00 | 10:47 | 6:42 | 5:35:00 | 2:47:30 | 5:35:00 | 8:22:30 | 4:42:42 | 8:59:08 |
| 11:20:00 | 10:57 | 6:48 | 5:40:00 | 2:50:00 | 5:40:00 | 8:30:00 | 4:46:56 | 9:07:11 |
| 11:30:00 | 11:06 | 6:54 | 5:45:00 | 2:52:30 | 5:45:00 | 8:37:30 | 4:51:09 | 9:15:13 |
| 11:40:00 | 11:16 | 7:00 | 5:50:00 | 2:55:00 | 5:50:00 | 8:45:00 | 4:55:22 | 9:23:16 |
| 11:50:00 | 11:26 | 7:06 | 5:55:00 | 2:57:30 | 5:55:00 | 8:52:30 | 4:59:35 | 9:31:19 |
| 12:00:00 | 11:35 | 7:12 | 6:00:00 | 3:00:00 | 6:00:00 | 9:00:00 | 5:03:48 | 9:39:22 |
| 12:10:00 | 11:45 | 7:18 | 6:05:00 | 3:02:30 | 6:05:00 | 9:07:30 | 5:08:01 | 9:47:25 |
| 12:20:00 | 11:55 | 7:24 | 6:10:00 | 3:05:00 | 6:10:00 | 9:15:00 | 5:12:15 | 9:55:27 |
| 12:30:00 | 12:04 | 7:30 | 6:15:00 | 3:07:30 | 6:15:00 | 9:22:30 | 5:16:28 | 10:03:30 |
| 12:40:00 | 12:14 | 7:36 | 6:20:00 | 3:10:00 | 6:20:00 | 9:30:00 | 5:20:41 | 10:11:33 |
| 12:50:00 | 12:24 | 7:42 | 6:25:00 | 3:12:30 | 6:25:00 | 9:37:30 | 5:24:54 | 10:19:36 |
| 13:00:00 | 12:33 | 7:48 | 6:30:00 | 3:15:00 | 6:30:00 | 9:45:00 | 5:29:07 | 10:27:39 |
| 13:10:00 | 12:43 | 7:54 | 6:35:00 | 3:17:30 | 6:35:00 | 9:52:30 | 5:33:20 | 10:35:41 |
| 13:20:00 | 12:52 | 8:00 | 6:40:00 | 3:20:00 | 6:40:00 | 10:00:00 | 5:37:34 | 10:43:44 |
| 13:30:00 | 13:02 | 8:06 | 6:45:00 | 3:22:30 | 6:45:00 | 10:07:30 | 5:41:47 | 10:51:47 |
| 13:40:00 | 13:12 | 8:12 | 6:50:00 | 3:25:00 | 6:50:00 | 10:15:00 | 5:46:00 | 10:59:50 |
| 13:50:00 | 13:21 | 8:18 | 6:55:00 | 3:27:30 | 6:55:00 | 10:22:30 | 5:50:13 | 11:07:53 |
| 14:00:00 | 13:31 | 8:24 | 7:00:00 | 3:30:00 | 7:00:00 | 10:30:00 | 5:54:26 | 11:15:55 |
| 14:10:00 | 13:41 | 8:30 | 7:05:00 | 3:32:30 | 7:05:00 | 10:37:30 | 5:58:39 | 11:23:58 |
| 14:20:00 | 13:50 | 8:36 | 7:10:00 | 3:35:00 | 7:10:00 | 10:45:00 | 6:02:53 | 11:32:01 |
| 14:30:00 | 14:00 | 8:42 | 7:15:00 | 3:37:30 | 7:15:00 | 10:52:30 | 6:07:06 | 11:40:04 |
| 14:40:00 | 14:10 | 8:48 | 7:20:00 | 3:40:00 | 7:20:00 | 11:00:00 | 6:11:19 | 11:48:07 |
| 14:50:00 | 14:19 | 8:54 | 7:25:00 | 3:42:30 | 7:25:00 | 11:07:30 | 6:15:32 | 11:56:09 |
| 15:00:00 | 14:29 | 9:00 | 7:30:00 | 3:45:00 | 7:30:00 | 11:15:00 | 6:19:45 | 12:04:12 |
| 15:10:00 | 14:39 | 9:06 | 7:35:00 | 3:47:30 | 7:35:00 | 11:22:30 | 6:23:58 | 12:12:15 |
| 15:20:00 | 14:48 | 9:12 | 7:40:00 | 3:50:00 | 7:40:00 | 11:30:00 | 6:28:12 | 12:20:18 |
| 15:30:00 | 14:58 | 9:18 | 7:45:00 | 3:52:30 | 7:45:00 | 11:37:30 | 6:32:25 | 12:28:21 |
| 15:40:00 | 15:08 | 9:24 | 7:50:00 | 3:55:00 | 7:50:00 | 11:45:00 | 6:36:38 | 12:36:24 |
| 15:50:00 | 15:17 | 9:30 | 7:55:00 | 3:57:30 | 7:55:00 | 11:52:30 | 6:40:51 | 12:44:26 |
| 16:00:00 | 15:27 | 9:36 | 8:00:00 | 4:00:00 | 8:00:00 | 12:00:00 | 6:45:04 | 12:52:29 |
| 16:10:00 | 15:37 | 9:42 | 8:05:00 | 4:02:30 | 8:05:00 | 12:07:30 | 6:49:17 | 13:00:32 |
| 16:20:00 | 15:46 | 9:48 | 8:10:00 | 4:05:00 | 8:10:00 | 12:15:00 | 6:53:31 | 13:08:35 |
| 16:30:00 | 15:56 | 9:54 | 8:15:00 | 4:07:30 | 8:15:00 | 12:22:30 | 6:57:44 | 13:16:38 |
| 16:40:00 | 16:06 | 10:00 | 8:20:00 | 4:10:00 | 8:20:00 | 12:30:00 | 7:01:57 | 13:24:40 |
| 16:50:00 | 16:15 | 10:06 | 8:25:00 | 4:12:30 | 8:25:00 | 12:37:30 | 7:06:10 | 13:32:43 |
| 17:00:00 | 16:25 | 10:12 | 8:30:00 | 4:15:00 | 8:30:00 | 12:45:00 | 7:10:23 | 13:40:46 |
| 17:10:00 | 16:35 | 10:18 | 8:35:00 | 4:17:30 | 8:35:00 | 12:52:30 | 7:14:37 | 13:48:49 |
| 17:20:00 | 16:44 | 10:24 | 8:40:00 | 4:20:00 | 8:40:00 | 13:00:00 | 7:18:50 | 13:56:52 |
| 17:30:00 | 16:54 | 10:30 | 8:45:00 | 4:22:30 | 8:45:00 | 13:07:30 | 7:23:03 | 14:04:54 |
| 17:40:00 | 17:04 | 10:36 | 8:50:00 | 4:25:00 | 8:50:00 | 13:15:00 | 7:27:16 | 14:12:57 |
| 17:50:00 | 17:13 | 10:42 | 8:55:00 | 4:27:30 | 8:55:00 | 13:22:30 | 7:31:29 | 14:21:00 |
| 18:00:00 | 17:23 | 10:48 | 9:00:00 | 4:30:00 | 9:00:00 | 13:30:00 | 7:35:42 | 14:29:03 |
How to Use This 100K Pace Chart
- Pick your target 100K 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 100K Time?
A sub-10:00 100K is a strong recreational target. Sub-8:00 is competitive, sub-7:00 is elite. The road 100K world records are 6:05:41 (men) and 6:33:11 (women).
100K 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.
100K Pace Chart FAQs
What pace is a sub-10 hour 100K?
Sub-10:00:00 over 100 km is 6:00/km (9:39/mile). This is considered a strong recreational 100K on a reasonable course.
How do I pace a 100K?
The classic approach: split the race into four 25K segments. Target even or slightly positive splits for the first three, expect to fade 5–10% on the fourth. Aid-station strategy matters — keep stops under 3 minutes each.
Is 100K harder than a marathon?
Much harder — 100K is roughly 2.37 marathons, run on varied terrain, often with significant elevation. Training volume requirements are 70–100+ miles per week sustained for several months.
What are the biggest 100K races?
The Comrades Ultra (87–89 km, South Africa), Lake Saroma 100K (Japan), Berlin 100K, and the Western States 100-mile qualifier scene all draw huge fields. Comrades is the largest ultra in the world.
What nutrition do I need for a 100K?
Plan for 250–350 calories per hour and 1–2 L of fluid per hour depending on temperature. Split between gels, real food, and electrolyte drinks. Most 100K finishers eat solid food at every aid station.
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:
