This 2 Mile pace chart shows the pace per mile, pace per kilometer, halfway split, and key mile and kilometer splits for every 2 Mile finish time from 9:00 to 30:00. Find your target time in the first column to see exactly how fast you need to run each segment.
2 Mile Pace Chart: Every Finish Time
| Finish Time | Pace / mile | Pace / km | Halfway | Mile 1 | 1 km | 3 km |
|---|---|---|---|---|---|---|
| 9:00 | 4:30 | 2:48 | 4:30 | 4:30 | 2:48 | 8:23 |
| 9:30 | 4:45 | 2:57 | 4:45 | 4:45 | 2:57 | 8:51 |
| 10:00 | 5:00 | 3:06 | 5:00 | 5:00 | 3:06 | 9:19 |
| 10:30 | 5:15 | 3:16 | 5:15 | 5:15 | 3:16 | 9:47 |
| 11:00 | 5:30 | 3:25 | 5:30 | 5:30 | 3:25 | 10:15 |
| 11:30 | 5:45 | 3:34 | 5:45 | 5:45 | 3:34 | 10:43 |
| 12:00 | 6:00 | 3:44 | 6:00 | 6:00 | 3:44 | 11:11 |
| 12:30 | 6:15 | 3:53 | 6:15 | 6:15 | 3:53 | 11:39 |
| 13:00 | 6:30 | 4:02 | 6:30 | 6:30 | 4:02 | 12:07 |
| 13:30 | 6:45 | 4:12 | 6:45 | 6:45 | 4:12 | 12:35 |
| 14:00 | 7:00 | 4:21 | 7:00 | 7:00 | 4:21 | 13:03 |
| 14:30 | 7:15 | 4:30 | 7:15 | 7:15 | 4:30 | 13:31 |
| 15:00 | 7:30 | 4:40 | 7:30 | 7:30 | 4:40 | 13:59 |
| 15:30 | 7:45 | 4:49 | 7:45 | 7:45 | 4:49 | 14:27 |
| 16:00 | 8:00 | 4:58 | 8:00 | 8:00 | 4:58 | 14:55 |
| 16:30 | 8:15 | 5:08 | 8:15 | 8:15 | 5:08 | 15:23 |
| 17:00 | 8:30 | 5:17 | 8:30 | 8:30 | 5:17 | 15:51 |
| 17:30 | 8:45 | 5:26 | 8:45 | 8:45 | 5:26 | 16:19 |
| 18:00 | 9:00 | 5:36 | 9:00 | 9:00 | 5:36 | 16:47 |
| 18:30 | 9:15 | 5:45 | 9:15 | 9:15 | 5:45 | 17:15 |
| 19:00 | 9:30 | 5:54 | 9:30 | 9:30 | 5:54 | 17:43 |
| 19:30 | 9:45 | 6:04 | 9:45 | 9:45 | 6:04 | 18:11 |
| 20:00 | 10:00 | 6:13 | 10:00 | 10:00 | 6:13 | 18:38 |
| 20:30 | 10:15 | 6:22 | 10:15 | 10:15 | 6:22 | 19:06 |
| 21:00 | 10:30 | 6:31 | 10:30 | 10:30 | 6:31 | 19:34 |
| 21:30 | 10:45 | 6:41 | 10:45 | 10:45 | 6:41 | 20:02 |
| 22:00 | 11:00 | 6:50 | 11:00 | 11:00 | 6:50 | 20:30 |
| 22:30 | 11:15 | 6:59 | 11:15 | 11:15 | 6:59 | 20:58 |
| 23:00 | 11:30 | 7:09 | 11:30 | 11:30 | 7:09 | 21:26 |
| 23:30 | 11:45 | 7:18 | 11:45 | 11:45 | 7:18 | 21:54 |
| 24:00 | 12:00 | 7:27 | 12:00 | 12:00 | 7:27 | 22:22 |
| 24:30 | 12:15 | 7:37 | 12:15 | 12:15 | 7:37 | 22:50 |
| 25:00 | 12:30 | 7:46 | 12:30 | 12:30 | 7:46 | 23:18 |
| 25:30 | 12:45 | 7:55 | 12:45 | 12:45 | 7:55 | 23:46 |
| 26:00 | 13:00 | 8:05 | 13:00 | 13:00 | 8:05 | 24:14 |
| 26:30 | 13:15 | 8:14 | 13:15 | 13:15 | 8:14 | 24:42 |
| 27:00 | 13:30 | 8:23 | 13:30 | 13:30 | 8:23 | 25:10 |
| 27:30 | 13:45 | 8:33 | 13:45 | 13:45 | 8:33 | 25:38 |
| 28:00 | 14:00 | 8:42 | 14:00 | 14:00 | 8:42 | 26:06 |
| 28:30 | 14:15 | 8:51 | 14:15 | 14:15 | 8:51 | 26:34 |
| 29:00 | 14:30 | 9:01 | 14:30 | 14:30 | 9:01 | 27:02 |
| 29:30 | 14:45 | 9:10 | 14:45 | 14:45 | 9:10 | 27:30 |
| 30:00 | 15:00 | 9:19 | 15:00 | 15:00 | 9:19 | 27:58 |
How to Use This 2 Mile Pace Chart
- Pick your target 2 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 2 Mile Time?
A sub-16:00 2-mile is a common fit-runner target (8:00/mile), sub-14:00 (7:00/mile) is strong, and sub-12:00 (6:00/mile) is competitive. The world records are 7:54.10 (men) and 8:58.58 (women).
2 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.
2 Mile Pace Chart FAQs
Is 2 miles a standard race distance?
It is common in US high school and collegiate track, and a long-standing tradition in UK cross country. Less common at road races, but occasionally used as a fitness-test distance.
What pace is a 14 minute 2-mile?
14:00 over 2 miles is 7:00/mile (4:21/km). Mile 1 should be crossed around 6:57 and mile 2 run in 7:03 for an even split.
What is a good high-school 2-mile time?
For boys varsity, 10:30–11:30 is competitive. For girls varsity, 12:00–13:00 is competitive. Elite HS times go under 9:00 (boys) and 10:30 (girls).
How does 2-mile time relate to 5K?
Most runners add about 30–45 seconds to their 2-mile time to estimate their 5K. A 13:00 2-mile suggests a 20:30–21:00 5K for a trained runner.
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:
