This 20K pace chart shows the pace per mile, pace per kilometer, halfway split, and key mile and kilometer splits for every 20K finish time from 1:00:00 to 3:00:00. Find your target time in the first column to see exactly how fast you need to run each segment.
20K Pace Chart: Every Finish Time
| Finish Time | Pace / mile | Pace / km | Halfway | 5 km | 10 km | 15 km | Mile 6 | Mile 12 |
|---|---|---|---|---|---|---|---|---|
| 1:00:00 | 4:50 | 3:00 | 30:00 | 15:00 | 30:00 | 45:00 | 28:58 | 57:56 |
| 1:01:00 | 4:55 | 3:03 | 30:30 | 15:15 | 30:30 | 45:45 | 29:27 | 58:54 |
| 1:02:00 | 4:59 | 3:06 | 31:00 | 15:30 | 31:00 | 46:30 | 29:56 | 59:52 |
| 1:03:00 | 5:04 | 3:09 | 31:30 | 15:45 | 31:30 | 47:15 | 30:25 | 1:00:50 |
| 1:04:00 | 5:09 | 3:12 | 32:00 | 16:00 | 32:00 | 48:00 | 30:54 | 1:01:48 |
| 1:05:00 | 5:14 | 3:15 | 32:30 | 16:15 | 32:30 | 48:45 | 31:23 | 1:02:46 |
| 1:06:00 | 5:19 | 3:18 | 33:00 | 16:30 | 33:00 | 49:30 | 31:52 | 1:03:44 |
| 1:07:00 | 5:23 | 3:21 | 33:30 | 16:45 | 33:30 | 50:15 | 32:21 | 1:04:42 |
| 1:08:00 | 5:28 | 3:24 | 34:00 | 17:00 | 34:00 | 51:00 | 32:50 | 1:05:40 |
| 1:09:00 | 5:33 | 3:27 | 34:30 | 17:15 | 34:30 | 51:45 | 33:19 | 1:06:38 |
| 1:10:00 | 5:38 | 3:30 | 35:00 | 17:30 | 35:00 | 52:30 | 33:48 | 1:07:36 |
| 1:11:00 | 5:43 | 3:33 | 35:30 | 17:45 | 35:30 | 53:15 | 34:17 | 1:08:33 |
| 1:12:00 | 5:48 | 3:36 | 36:00 | 18:00 | 36:00 | 54:00 | 34:46 | 1:09:31 |
| 1:13:00 | 5:52 | 3:39 | 36:30 | 18:15 | 36:30 | 54:45 | 35:15 | 1:10:29 |
| 1:14:00 | 5:57 | 3:42 | 37:00 | 18:30 | 37:00 | 55:30 | 35:44 | 1:11:27 |
| 1:15:00 | 6:02 | 3:45 | 37:30 | 18:45 | 37:30 | 56:15 | 36:13 | 1:12:25 |
| 1:16:00 | 6:07 | 3:48 | 38:00 | 19:00 | 38:00 | 57:00 | 36:42 | 1:13:23 |
| 1:17:00 | 6:12 | 3:51 | 38:30 | 19:15 | 38:30 | 57:45 | 37:11 | 1:14:21 |
| 1:18:00 | 6:17 | 3:54 | 39:00 | 19:30 | 39:00 | 58:30 | 37:40 | 1:15:19 |
| 1:19:00 | 6:21 | 3:57 | 39:30 | 19:45 | 39:30 | 59:15 | 38:08 | 1:16:17 |
| 1:20:00 | 6:26 | 4:00 | 40:00 | 20:00 | 40:00 | 1:00:00 | 38:37 | 1:17:15 |
| 1:21:00 | 6:31 | 4:03 | 40:30 | 20:15 | 40:30 | 1:00:45 | 39:06 | 1:18:13 |
| 1:22:00 | 6:36 | 4:06 | 41:00 | 20:30 | 41:00 | 1:01:30 | 39:35 | 1:19:11 |
| 1:23:00 | 6:41 | 4:09 | 41:30 | 20:45 | 41:30 | 1:02:15 | 40:04 | 1:20:09 |
| 1:24:00 | 6:46 | 4:12 | 42:00 | 21:00 | 42:00 | 1:03:00 | 40:33 | 1:21:07 |
| 1:25:00 | 6:50 | 4:15 | 42:30 | 21:15 | 42:30 | 1:03:45 | 41:02 | 1:22:05 |
| 1:26:00 | 6:55 | 4:18 | 43:00 | 21:30 | 43:00 | 1:04:30 | 41:31 | 1:23:03 |
| 1:27:00 | 7:00 | 4:21 | 43:30 | 21:45 | 43:30 | 1:05:15 | 42:00 | 1:24:00 |
| 1:28:00 | 7:05 | 4:24 | 44:00 | 22:00 | 44:00 | 1:06:00 | 42:29 | 1:24:58 |
| 1:29:00 | 7:10 | 4:27 | 44:30 | 22:15 | 44:30 | 1:06:45 | 42:58 | 1:25:56 |
| 1:30:00 | 7:15 | 4:30 | 45:00 | 22:30 | 45:00 | 1:07:30 | 43:27 | 1:26:54 |
| 1:31:00 | 7:19 | 4:33 | 45:30 | 22:45 | 45:30 | 1:08:15 | 43:56 | 1:27:52 |
| 1:32:00 | 7:24 | 4:36 | 46:00 | 23:00 | 46:00 | 1:09:00 | 44:25 | 1:28:50 |
| 1:33:00 | 7:29 | 4:39 | 46:30 | 23:15 | 46:30 | 1:09:45 | 44:54 | 1:29:48 |
| 1:34:00 | 7:34 | 4:42 | 47:00 | 23:30 | 47:00 | 1:10:30 | 45:23 | 1:30:46 |
| 1:35:00 | 7:39 | 4:45 | 47:30 | 23:45 | 47:30 | 1:11:15 | 45:52 | 1:31:44 |
| 1:36:00 | 7:43 | 4:48 | 48:00 | 24:00 | 48:00 | 1:12:00 | 46:21 | 1:32:42 |
| 1:37:00 | 7:48 | 4:51 | 48:30 | 24:15 | 48:30 | 1:12:45 | 46:50 | 1:33:40 |
| 1:38:00 | 7:53 | 4:54 | 49:00 | 24:30 | 49:00 | 1:13:30 | 47:19 | 1:34:38 |
| 1:39:00 | 7:58 | 4:57 | 49:30 | 24:45 | 49:30 | 1:14:15 | 47:48 | 1:35:36 |
| 1:40:00 | 8:03 | 5:00 | 50:00 | 25:00 | 50:00 | 1:15:00 | 48:17 | 1:36:34 |
| 1:41:00 | 8:08 | 5:03 | 50:30 | 25:15 | 50:30 | 1:15:45 | 48:46 | 1:37:32 |
| 1:42:00 | 8:12 | 5:06 | 51:00 | 25:30 | 51:00 | 1:16:30 | 49:15 | 1:38:30 |
| 1:43:00 | 8:17 | 5:09 | 51:30 | 25:45 | 51:30 | 1:17:15 | 49:44 | 1:39:27 |
| 1:44:00 | 8:22 | 5:12 | 52:00 | 26:00 | 52:00 | 1:18:00 | 50:13 | 1:40:25 |
| 1:45:00 | 8:27 | 5:15 | 52:30 | 26:15 | 52:30 | 1:18:45 | 50:42 | 1:41:23 |
| 1:46:00 | 8:32 | 5:18 | 53:00 | 26:30 | 53:00 | 1:19:30 | 51:11 | 1:42:21 |
| 1:47:00 | 8:37 | 5:21 | 53:30 | 26:45 | 53:30 | 1:20:15 | 51:40 | 1:43:19 |
| 1:48:00 | 8:41 | 5:24 | 54:00 | 27:00 | 54:00 | 1:21:00 | 52:09 | 1:44:17 |
| 1:49:00 | 8:46 | 5:27 | 54:30 | 27:15 | 54:30 | 1:21:45 | 52:38 | 1:45:15 |
| 1:50:00 | 8:51 | 5:30 | 55:00 | 27:30 | 55:00 | 1:22:30 | 53:07 | 1:46:13 |
| 1:51:00 | 8:56 | 5:33 | 55:30 | 27:45 | 55:30 | 1:23:15 | 53:35 | 1:47:11 |
| 1:52:00 | 9:01 | 5:36 | 56:00 | 28:00 | 56:00 | 1:24:00 | 54:04 | 1:48:09 |
| 1:53:00 | 9:06 | 5:39 | 56:30 | 28:15 | 56:30 | 1:24:45 | 54:33 | 1:49:07 |
| 1:54:00 | 9:10 | 5:42 | 57:00 | 28:30 | 57:00 | 1:25:30 | 55:02 | 1:50:05 |
| 1:55:00 | 9:15 | 5:45 | 57:30 | 28:45 | 57:30 | 1:26:15 | 55:31 | 1:51:03 |
| 1:56:00 | 9:20 | 5:48 | 58:00 | 29:00 | 58:00 | 1:27:00 | 56:00 | 1:52:01 |
| 1:57:00 | 9:25 | 5:51 | 58:30 | 29:15 | 58:30 | 1:27:45 | 56:29 | 1:52:59 |
| 1:58:00 | 9:30 | 5:54 | 59:00 | 29:30 | 59:00 | 1:28:30 | 56:58 | 1:53:56 |
| 1:59:00 | 9:35 | 5:57 | 59:30 | 29:45 | 59:30 | 1:29:15 | 57:27 | 1:54:54 |
| 2:00:00 | 9:39 | 6:00 | 1:00:00 | 30:00 | 1:00:00 | 1:30:00 | 57:56 | 1:55:52 |
| 2:01:00 | 9:44 | 6:03 | 1:00:30 | 30:15 | 1:00:30 | 1:30:45 | 58:25 | 1:56:50 |
| 2:02:00 | 9:49 | 6:06 | 1:01:00 | 30:30 | 1:01:00 | 1:31:30 | 58:54 | 1:57:48 |
| 2:03:00 | 9:54 | 6:09 | 1:01:30 | 30:45 | 1:01:30 | 1:32:15 | 59:23 | 1:58:46 |
| 2:04:00 | 9:59 | 6:12 | 1:02:00 | 31:00 | 1:02:00 | 1:33:00 | 59:52 | 1:59:44 |
| 2:05:00 | 10:04 | 6:15 | 1:02:30 | 31:15 | 1:02:30 | 1:33:45 | 1:00:21 | 2:00:42 |
| 2:06:00 | 10:08 | 6:18 | 1:03:00 | 31:30 | 1:03:00 | 1:34:30 | 1:00:50 | 2:01:40 |
| 2:07:00 | 10:13 | 6:21 | 1:03:30 | 31:45 | 1:03:30 | 1:35:15 | 1:01:19 | 2:02:38 |
| 2:08:00 | 10:18 | 6:24 | 1:04:00 | 32:00 | 1:04:00 | 1:36:00 | 1:01:48 | 2:03:36 |
| 2:09:00 | 10:23 | 6:27 | 1:04:30 | 32:15 | 1:04:30 | 1:36:45 | 1:02:17 | 2:04:34 |
| 2:10:00 | 10:28 | 6:30 | 1:05:00 | 32:30 | 1:05:00 | 1:37:30 | 1:02:46 | 2:05:32 |
| 2:11:00 | 10:32 | 6:33 | 1:05:30 | 32:45 | 1:05:30 | 1:38:15 | 1:03:15 | 2:06:30 |
| 2:12:00 | 10:37 | 6:36 | 1:06:00 | 33:00 | 1:06:00 | 1:39:00 | 1:03:44 | 2:07:28 |
| 2:13:00 | 10:42 | 6:39 | 1:06:30 | 33:15 | 1:06:30 | 1:39:45 | 1:04:13 | 2:08:26 |
| 2:14:00 | 10:47 | 6:42 | 1:07:00 | 33:30 | 1:07:00 | 1:40:30 | 1:04:42 | 2:09:23 |
| 2:15:00 | 10:52 | 6:45 | 1:07:30 | 33:45 | 1:07:30 | 1:41:15 | 1:05:11 | 2:10:21 |
| 2:16:00 | 10:57 | 6:48 | 1:08:00 | 34:00 | 1:08:00 | 1:42:00 | 1:05:40 | 2:11:19 |
| 2:17:00 | 11:01 | 6:51 | 1:08:30 | 34:15 | 1:08:30 | 1:42:45 | 1:06:09 | 2:12:17 |
| 2:18:00 | 11:06 | 6:54 | 1:09:00 | 34:30 | 1:09:00 | 1:43:30 | 1:06:38 | 2:13:15 |
| 2:19:00 | 11:11 | 6:57 | 1:09:30 | 34:45 | 1:09:30 | 1:44:15 | 1:07:07 | 2:14:13 |
| 2:20:00 | 11:16 | 7:00 | 1:10:00 | 35:00 | 1:10:00 | 1:45:00 | 1:07:36 | 2:15:11 |
| 2:21:00 | 11:21 | 7:03 | 1:10:30 | 35:15 | 1:10:30 | 1:45:45 | 1:08:05 | 2:16:09 |
| 2:22:00 | 11:26 | 7:06 | 1:11:00 | 35:30 | 1:11:00 | 1:46:30 | 1:08:33 | 2:17:07 |
| 2:23:00 | 11:30 | 7:09 | 1:11:30 | 35:45 | 1:11:30 | 1:47:15 | 1:09:02 | 2:18:05 |
| 2:24:00 | 11:35 | 7:12 | 1:12:00 | 36:00 | 1:12:00 | 1:48:00 | 1:09:31 | 2:19:03 |
| 2:25:00 | 11:40 | 7:15 | 1:12:30 | 36:15 | 1:12:30 | 1:48:45 | 1:10:00 | 2:20:01 |
| 2:26:00 | 11:45 | 7:18 | 1:13:00 | 36:30 | 1:13:00 | 1:49:30 | 1:10:29 | 2:20:59 |
| 2:27:00 | 11:50 | 7:21 | 1:13:30 | 36:45 | 1:13:30 | 1:50:15 | 1:10:58 | 2:21:57 |
| 2:28:00 | 11:55 | 7:24 | 1:14:00 | 37:00 | 1:14:00 | 1:51:00 | 1:11:27 | 2:22:55 |
| 2:29:00 | 11:59 | 7:27 | 1:14:30 | 37:15 | 1:14:30 | 1:51:45 | 1:11:56 | 2:23:53 |
| 2:30:00 | 12:04 | 7:30 | 1:15:00 | 37:30 | 1:15:00 | 1:52:30 | 1:12:25 | 2:24:50 |
| 2:31:00 | 12:09 | 7:33 | 1:15:30 | 37:45 | 1:15:30 | 1:53:15 | 1:12:54 | 2:25:48 |
| 2:32:00 | 12:14 | 7:36 | 1:16:00 | 38:00 | 1:16:00 | 1:54:00 | 1:13:23 | 2:26:46 |
| 2:33:00 | 12:19 | 7:39 | 1:16:30 | 38:15 | 1:16:30 | 1:54:45 | 1:13:52 | 2:27:44 |
| 2:34:00 | 12:24 | 7:42 | 1:17:00 | 38:30 | 1:17:00 | 1:55:30 | 1:14:21 | 2:28:42 |
| 2:35:00 | 12:28 | 7:45 | 1:17:30 | 38:45 | 1:17:30 | 1:56:15 | 1:14:50 | 2:29:40 |
| 2:36:00 | 12:33 | 7:48 | 1:18:00 | 39:00 | 1:18:00 | 1:57:00 | 1:15:19 | 2:30:38 |
| 2:37:00 | 12:38 | 7:51 | 1:18:30 | 39:15 | 1:18:30 | 1:57:45 | 1:15:48 | 2:31:36 |
| 2:38:00 | 12:43 | 7:54 | 1:19:00 | 39:30 | 1:19:00 | 1:58:30 | 1:16:17 | 2:32:34 |
| 2:39:00 | 12:48 | 7:57 | 1:19:30 | 39:45 | 1:19:30 | 1:59:15 | 1:16:46 | 2:33:32 |
| 2:40:00 | 12:52 | 8:00 | 1:20:00 | 40:00 | 1:20:00 | 2:00:00 | 1:17:15 | 2:34:30 |
| 2:41:00 | 12:57 | 8:03 | 1:20:30 | 40:15 | 1:20:30 | 2:00:45 | 1:17:44 | 2:35:28 |
| 2:42:00 | 13:02 | 8:06 | 1:21:00 | 40:30 | 1:21:00 | 2:01:30 | 1:18:13 | 2:36:26 |
| 2:43:00 | 13:07 | 8:09 | 1:21:30 | 40:45 | 1:21:30 | 2:02:15 | 1:18:42 | 2:37:24 |
| 2:44:00 | 13:12 | 8:12 | 1:22:00 | 41:00 | 1:22:00 | 2:03:00 | 1:19:11 | 2:38:22 |
| 2:45:00 | 13:17 | 8:15 | 1:22:30 | 41:15 | 1:22:30 | 2:03:45 | 1:19:40 | 2:39:20 |
| 2:46:00 | 13:21 | 8:18 | 1:23:00 | 41:30 | 1:23:00 | 2:04:30 | 1:20:09 | 2:40:17 |
| 2:47:00 | 13:26 | 8:21 | 1:23:30 | 41:45 | 1:23:30 | 2:05:15 | 1:20:38 | 2:41:15 |
| 2:48:00 | 13:31 | 8:24 | 1:24:00 | 42:00 | 1:24:00 | 2:06:00 | 1:21:07 | 2:42:13 |
| 2:49:00 | 13:36 | 8:27 | 1:24:30 | 42:15 | 1:24:30 | 2:06:45 | 1:21:36 | 2:43:11 |
| 2:50:00 | 13:41 | 8:30 | 1:25:00 | 42:30 | 1:25:00 | 2:07:30 | 1:22:05 | 2:44:09 |
| 2:51:00 | 13:46 | 8:33 | 1:25:30 | 42:45 | 1:25:30 | 2:08:15 | 1:22:34 | 2:45:07 |
| 2:52:00 | 13:50 | 8:36 | 1:26:00 | 43:00 | 1:26:00 | 2:09:00 | 1:23:03 | 2:46:05 |
| 2:53:00 | 13:55 | 8:39 | 1:26:30 | 43:15 | 1:26:30 | 2:09:45 | 1:23:31 | 2:47:03 |
| 2:54:00 | 14:00 | 8:42 | 1:27:00 | 43:30 | 1:27:00 | 2:10:30 | 1:24:00 | 2:48:01 |
| 2:55:00 | 14:05 | 8:45 | 1:27:30 | 43:45 | 1:27:30 | 2:11:15 | 1:24:29 | 2:48:59 |
| 2:56:00 | 14:10 | 8:48 | 1:28:00 | 44:00 | 1:28:00 | 2:12:00 | 1:24:58 | 2:49:57 |
| 2:57:00 | 14:15 | 8:51 | 1:28:30 | 44:15 | 1:28:30 | 2:12:45 | 1:25:27 | 2:50:55 |
| 2:58:00 | 14:19 | 8:54 | 1:29:00 | 44:30 | 1:29:00 | 2:13:30 | 1:25:56 | 2:51:53 |
| 2:59:00 | 14:24 | 8:57 | 1:29:30 | 44:45 | 1:29:30 | 2:14:15 | 1:26:25 | 2:52:51 |
| 3:00:00 | 14:29 | 9:00 | 1:30:00 | 45:00 | 1:30:00 | 2:15:00 | 1:26:54 | 2:53:49 |
How to Use This 20K Pace Chart
- Pick your target 20K 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 20K Time?
A sub-1:40:00 20K (8:03/mile) is a common recreational target. Sub-1:30:00 (7:15/mile) is strong, sub-1:20:00 (6:26/mile) is competitive. The 20K world records are 55:21 (men, road) and 62:52 (women).
20K 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.
20K Pace Chart FAQs
Is 20K the same as a half marathon?
No. A half marathon is 21.097 km (13.1 miles); a 20K is exactly 20 km (12.43 miles). A 20K is about 1.1 km (3:50 at 5:00/km pace) shorter than a half marathon.
What pace is a sub-1:30 20K?
1:30:00 over 20 km is 4:30/km (7:15/mile). This is a strong competitive time that projects to roughly a 1:35 half marathon or a 3:20 marathon (Riegel formula).
How does 20K pace compare to half marathon pace?
Most runners hold almost identical pace for 20K and half marathon — the extra 1.1 km at the end of a half typically only adds a few seconds per kilometer to the average. Expect half-marathon time to be within 2–3% of your 20K projection.
How do I pace a 20K on race day?
Target even splits for each 5K segment. A 1:30 goal means 22:30 per 5K. Slight positive splits (22:25, 22:30, 22:35, 22:30) are typical; a negative split (22:35, 22:30, 22:30, 22:25) requires strong pacing discipline and usually produces the best time.
What is the fastest 20K world record?
On the road: 55:21 by Jacob Kiplimo (2024, men) and 62:52 by Letesenbet Gidey (2021, women). On the track: 56:26 (men) and 63:00 (women). These are exceptional elite-level performances.
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:
