This 8K pace chart shows the pace per mile, pace per kilometer, halfway split, and key mile and kilometer splits for every 8K finish time from 22:00 to 1:20:00. Find your target time in the first column to see exactly how fast you need to run each segment.
8K Pace Chart: Every Finish Time
| Finish Time | Pace / mile | Pace / km | Halfway | 2 km | 5 km | 6 km | Mile 2 | Mile 4 |
|---|---|---|---|---|---|---|---|---|
| 22:00 | 4:26 | 2:45 | 11:00 | 5:30 | 13:45 | 16:30 | 8:51 | 17:42 |
| 22:30 | 4:32 | 2:49 | 11:15 | 5:38 | 14:04 | 16:53 | 9:03 | 18:06 |
| 23:00 | 4:38 | 2:53 | 11:30 | 5:45 | 14:23 | 17:15 | 9:15 | 18:30 |
| 23:30 | 4:44 | 2:56 | 11:45 | 5:53 | 14:41 | 17:38 | 9:27 | 18:55 |
| 24:00 | 4:50 | 3:00 | 12:00 | 6:00 | 15:00 | 18:00 | 9:39 | 19:19 |
| 24:30 | 4:56 | 3:04 | 12:15 | 6:08 | 15:19 | 18:23 | 9:51 | 19:43 |
| 25:00 | 5:02 | 3:08 | 12:30 | 6:15 | 15:38 | 18:45 | 10:04 | 20:07 |
| 25:30 | 5:08 | 3:11 | 12:45 | 6:23 | 15:56 | 19:08 | 10:16 | 20:31 |
| 26:00 | 5:14 | 3:15 | 13:00 | 6:30 | 16:15 | 19:30 | 10:28 | 20:55 |
| 26:30 | 5:20 | 3:19 | 13:15 | 6:38 | 16:34 | 19:53 | 10:40 | 21:19 |
| 27:00 | 5:26 | 3:23 | 13:30 | 6:45 | 16:53 | 20:15 | 10:52 | 21:44 |
| 27:30 | 5:32 | 3:26 | 13:45 | 6:53 | 17:11 | 20:38 | 11:04 | 22:08 |
| 28:00 | 5:38 | 3:30 | 14:00 | 7:00 | 17:30 | 21:00 | 11:16 | 22:32 |
| 28:30 | 5:44 | 3:34 | 14:15 | 7:08 | 17:49 | 21:23 | 11:28 | 22:56 |
| 29:00 | 5:50 | 3:38 | 14:30 | 7:15 | 18:08 | 21:45 | 11:40 | 23:20 |
| 29:30 | 5:56 | 3:41 | 14:45 | 7:23 | 18:26 | 22:08 | 11:52 | 23:44 |
| 30:00 | 6:02 | 3:45 | 15:00 | 7:30 | 18:45 | 22:30 | 12:04 | 24:08 |
| 30:30 | 6:08 | 3:49 | 15:15 | 7:38 | 19:04 | 22:53 | 12:16 | 24:33 |
| 31:00 | 6:14 | 3:53 | 15:30 | 7:45 | 19:23 | 23:15 | 12:28 | 24:57 |
| 31:30 | 6:20 | 3:56 | 15:45 | 7:53 | 19:41 | 23:38 | 12:40 | 25:21 |
| 32:00 | 6:26 | 4:00 | 16:00 | 8:00 | 20:00 | 24:00 | 12:52 | 25:45 |
| 32:30 | 6:32 | 4:04 | 16:15 | 8:08 | 20:19 | 24:23 | 13:05 | 26:09 |
| 33:00 | 6:38 | 4:08 | 16:30 | 8:15 | 20:38 | 24:45 | 13:17 | 26:33 |
| 33:30 | 6:44 | 4:11 | 16:45 | 8:23 | 20:56 | 25:08 | 13:29 | 26:57 |
| 34:00 | 6:50 | 4:15 | 17:00 | 8:30 | 21:15 | 25:30 | 13:41 | 27:22 |
| 34:30 | 6:56 | 4:19 | 17:15 | 8:38 | 21:34 | 25:53 | 13:53 | 27:46 |
| 35:00 | 7:02 | 4:23 | 17:30 | 8:45 | 21:53 | 26:15 | 14:05 | 28:10 |
| 35:30 | 7:08 | 4:26 | 17:45 | 8:53 | 22:11 | 26:38 | 14:17 | 28:34 |
| 36:00 | 7:15 | 4:30 | 18:00 | 9:00 | 22:30 | 27:00 | 14:29 | 28:58 |
| 36:30 | 7:21 | 4:34 | 18:15 | 9:08 | 22:49 | 27:23 | 14:41 | 29:22 |
| 37:00 | 7:27 | 4:38 | 18:30 | 9:15 | 23:08 | 27:45 | 14:53 | 29:46 |
| 37:30 | 7:33 | 4:41 | 18:45 | 9:23 | 23:26 | 28:08 | 15:05 | 30:11 |
| 38:00 | 7:39 | 4:45 | 19:00 | 9:30 | 23:45 | 28:30 | 15:17 | 30:35 |
| 38:30 | 7:45 | 4:49 | 19:15 | 9:38 | 24:04 | 28:53 | 15:29 | 30:59 |
| 39:00 | 7:51 | 4:53 | 19:30 | 9:45 | 24:23 | 29:15 | 15:41 | 31:23 |
| 39:30 | 7:57 | 4:56 | 19:45 | 9:53 | 24:41 | 29:38 | 15:54 | 31:47 |
| 40:00 | 8:03 | 5:00 | 20:00 | 10:00 | 25:00 | 30:00 | 16:06 | 32:11 |
| 40:30 | 8:09 | 5:04 | 20:15 | 10:08 | 25:19 | 30:23 | 16:18 | 32:35 |
| 41:00 | 8:15 | 5:08 | 20:30 | 10:15 | 25:38 | 30:45 | 16:30 | 32:59 |
| 41:30 | 8:21 | 5:11 | 20:45 | 10:23 | 25:56 | 31:08 | 16:42 | 33:24 |
| 42:00 | 8:27 | 5:15 | 21:00 | 10:30 | 26:15 | 31:30 | 16:54 | 33:48 |
| 42:30 | 8:33 | 5:19 | 21:15 | 10:38 | 26:34 | 31:53 | 17:06 | 34:12 |
| 43:00 | 8:39 | 5:23 | 21:30 | 10:45 | 26:53 | 32:15 | 17:18 | 34:36 |
| 43:30 | 8:45 | 5:26 | 21:45 | 10:53 | 27:11 | 32:38 | 17:30 | 35:00 |
| 44:00 | 8:51 | 5:30 | 22:00 | 11:00 | 27:30 | 33:00 | 17:42 | 35:24 |
| 44:30 | 8:57 | 5:34 | 22:15 | 11:08 | 27:49 | 33:23 | 17:54 | 35:48 |
| 45:00 | 9:03 | 5:38 | 22:30 | 11:15 | 28:08 | 33:45 | 18:06 | 36:13 |
| 45:30 | 9:09 | 5:41 | 22:45 | 11:23 | 28:26 | 34:08 | 18:18 | 36:37 |
| 46:00 | 9:15 | 5:45 | 23:00 | 11:30 | 28:45 | 34:30 | 18:30 | 37:01 |
| 46:30 | 9:21 | 5:49 | 23:15 | 11:38 | 29:04 | 34:53 | 18:43 | 37:25 |
| 47:00 | 9:27 | 5:53 | 23:30 | 11:45 | 29:23 | 35:15 | 18:55 | 37:49 |
| 47:30 | 9:33 | 5:56 | 23:45 | 11:53 | 29:41 | 35:38 | 19:07 | 38:13 |
| 48:00 | 9:39 | 6:00 | 24:00 | 12:00 | 30:00 | 36:00 | 19:19 | 38:37 |
| 48:30 | 9:45 | 6:04 | 24:15 | 12:08 | 30:19 | 36:23 | 19:31 | 39:02 |
| 49:00 | 9:51 | 6:08 | 24:30 | 12:15 | 30:38 | 36:45 | 19:43 | 39:26 |
| 49:30 | 9:57 | 6:11 | 24:45 | 12:23 | 30:56 | 37:08 | 19:55 | 39:50 |
| 50:00 | 10:04 | 6:15 | 25:00 | 12:30 | 31:15 | 37:30 | 20:07 | 40:14 |
| 50:30 | 10:10 | 6:19 | 25:15 | 12:38 | 31:34 | 37:53 | 20:19 | 40:38 |
| 51:00 | 10:16 | 6:23 | 25:30 | 12:45 | 31:53 | 38:15 | 20:31 | 41:02 |
| 51:30 | 10:22 | 6:26 | 25:45 | 12:53 | 32:11 | 38:38 | 20:43 | 41:26 |
| 52:00 | 10:28 | 6:30 | 26:00 | 13:00 | 32:30 | 39:00 | 20:55 | 41:51 |
| 52:30 | 10:34 | 6:34 | 26:15 | 13:08 | 32:49 | 39:23 | 21:07 | 42:15 |
| 53:00 | 10:40 | 6:38 | 26:30 | 13:15 | 33:08 | 39:45 | 21:19 | 42:39 |
| 53:30 | 10:46 | 6:41 | 26:45 | 13:23 | 33:26 | 40:08 | 21:31 | 43:03 |
| 54:00 | 10:52 | 6:45 | 27:00 | 13:30 | 33:45 | 40:30 | 21:44 | 43:27 |
| 54:30 | 10:58 | 6:49 | 27:15 | 13:38 | 34:04 | 40:53 | 21:56 | 43:51 |
| 55:00 | 11:04 | 6:53 | 27:30 | 13:45 | 34:23 | 41:15 | 22:08 | 44:15 |
| 55:30 | 11:10 | 6:56 | 27:45 | 13:53 | 34:41 | 41:38 | 22:20 | 44:40 |
| 56:00 | 11:16 | 7:00 | 28:00 | 14:00 | 35:00 | 42:00 | 22:32 | 45:04 |
| 56:30 | 11:22 | 7:04 | 28:15 | 14:08 | 35:19 | 42:23 | 22:44 | 45:28 |
| 57:00 | 11:28 | 7:08 | 28:30 | 14:15 | 35:38 | 42:45 | 22:56 | 45:52 |
| 57:30 | 11:34 | 7:11 | 28:45 | 14:23 | 35:56 | 43:08 | 23:08 | 46:16 |
| 58:00 | 11:40 | 7:15 | 29:00 | 14:30 | 36:15 | 43:30 | 23:20 | 46:40 |
| 58:30 | 11:46 | 7:19 | 29:15 | 14:38 | 36:34 | 43:53 | 23:32 | 47:04 |
| 59:00 | 11:52 | 7:23 | 29:30 | 14:45 | 36:53 | 44:15 | 23:44 | 47:29 |
| 59:30 | 11:58 | 7:26 | 29:45 | 14:53 | 37:11 | 44:38 | 23:56 | 47:53 |
| 1:00:00 | 12:04 | 7:30 | 30:00 | 15:00 | 37:30 | 45:00 | 24:08 | 48:17 |
| 1:00:30 | 12:10 | 7:34 | 30:15 | 15:08 | 37:49 | 45:23 | 24:20 | 48:41 |
| 1:01:00 | 12:16 | 7:38 | 30:30 | 15:15 | 38:08 | 45:45 | 24:33 | 49:05 |
| 1:01:30 | 12:22 | 7:41 | 30:45 | 15:23 | 38:26 | 46:08 | 24:45 | 49:29 |
| 1:02:00 | 12:28 | 7:45 | 31:00 | 15:30 | 38:45 | 46:30 | 24:57 | 49:53 |
| 1:02:30 | 12:34 | 7:49 | 31:15 | 15:38 | 39:04 | 46:53 | 25:09 | 50:18 |
| 1:03:00 | 12:40 | 7:53 | 31:30 | 15:45 | 39:23 | 47:15 | 25:21 | 50:42 |
| 1:03:30 | 12:46 | 7:56 | 31:45 | 15:53 | 39:41 | 47:38 | 25:33 | 51:06 |
| 1:04:00 | 12:52 | 8:00 | 32:00 | 16:00 | 40:00 | 48:00 | 25:45 | 51:30 |
| 1:04:30 | 12:59 | 8:04 | 32:15 | 16:08 | 40:19 | 48:23 | 25:57 | 51:54 |
| 1:05:00 | 13:05 | 8:08 | 32:30 | 16:15 | 40:38 | 48:45 | 26:09 | 52:18 |
| 1:05:30 | 13:11 | 8:11 | 32:45 | 16:23 | 40:56 | 49:08 | 26:21 | 52:42 |
| 1:06:00 | 13:17 | 8:15 | 33:00 | 16:30 | 41:15 | 49:30 | 26:33 | 53:07 |
| 1:06:30 | 13:23 | 8:19 | 33:15 | 16:38 | 41:34 | 49:53 | 26:45 | 53:31 |
| 1:07:00 | 13:29 | 8:23 | 33:30 | 16:45 | 41:53 | 50:15 | 26:57 | 53:55 |
| 1:07:30 | 13:35 | 8:26 | 33:45 | 16:53 | 42:11 | 50:38 | 27:09 | 54:19 |
| 1:08:00 | 13:41 | 8:30 | 34:00 | 17:00 | 42:30 | 51:00 | 27:22 | 54:43 |
| 1:08:30 | 13:47 | 8:34 | 34:15 | 17:08 | 42:49 | 51:23 | 27:34 | 55:07 |
| 1:09:00 | 13:53 | 8:38 | 34:30 | 17:15 | 43:08 | 51:45 | 27:46 | 55:31 |
| 1:09:30 | 13:59 | 8:41 | 34:45 | 17:23 | 43:26 | 52:08 | 27:58 | 55:55 |
| 1:10:00 | 14:05 | 8:45 | 35:00 | 17:30 | 43:45 | 52:30 | 28:10 | 56:20 |
| 1:10:30 | 14:11 | 8:49 | 35:15 | 17:38 | 44:04 | 52:53 | 28:22 | 56:44 |
| 1:11:00 | 14:17 | 8:53 | 35:30 | 17:45 | 44:23 | 53:15 | 28:34 | 57:08 |
| 1:11:30 | 14:23 | 8:56 | 35:45 | 17:53 | 44:41 | 53:38 | 28:46 | 57:32 |
| 1:12:00 | 14:29 | 9:00 | 36:00 | 18:00 | 45:00 | 54:00 | 28:58 | 57:56 |
| 1:12:30 | 14:35 | 9:04 | 36:15 | 18:08 | 45:19 | 54:23 | 29:10 | 58:20 |
| 1:13:00 | 14:41 | 9:08 | 36:30 | 18:15 | 45:38 | 54:45 | 29:22 | 58:44 |
| 1:13:30 | 14:47 | 9:11 | 36:45 | 18:23 | 45:56 | 55:08 | 29:34 | 59:09 |
| 1:14:00 | 14:53 | 9:15 | 37:00 | 18:30 | 46:15 | 55:30 | 29:46 | 59:33 |
| 1:14:30 | 14:59 | 9:19 | 37:15 | 18:38 | 46:34 | 55:53 | 29:58 | 59:57 |
| 1:15:00 | 15:05 | 9:23 | 37:30 | 18:45 | 46:53 | 56:15 | 30:11 | 1:00:21 |
| 1:15:30 | 15:11 | 9:26 | 37:45 | 18:53 | 47:11 | 56:38 | 30:23 | 1:00:45 |
| 1:16:00 | 15:17 | 9:30 | 38:00 | 19:00 | 47:30 | 57:00 | 30:35 | 1:01:09 |
| 1:16:30 | 15:23 | 9:34 | 38:15 | 19:08 | 47:49 | 57:23 | 30:47 | 1:01:33 |
| 1:17:00 | 15:29 | 9:38 | 38:30 | 19:15 | 48:08 | 57:45 | 30:59 | 1:01:58 |
| 1:17:30 | 15:35 | 9:41 | 38:45 | 19:23 | 48:26 | 58:08 | 31:11 | 1:02:22 |
| 1:18:00 | 15:41 | 9:45 | 39:00 | 19:30 | 48:45 | 58:30 | 31:23 | 1:02:46 |
| 1:18:30 | 15:48 | 9:49 | 39:15 | 19:38 | 49:04 | 58:53 | 31:35 | 1:03:10 |
| 1:19:00 | 15:54 | 9:53 | 39:30 | 19:45 | 49:23 | 59:15 | 31:47 | 1:03:34 |
| 1:19:30 | 16:00 | 9:56 | 39:45 | 19:53 | 49:41 | 59:38 | 31:59 | 1:03:58 |
| 1:20:00 | 16:06 | 10:00 | 40:00 | 20:00 | 50:00 | 1:00:00 | 32:11 | 1:04:22 |
How to Use This 8K Pace Chart
- Pick your target 8K 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 8K Time?
A sub-40:00 8K (8:03/mile) is a recreational benchmark. Sub-36:00 (7:15/mile) is strong, sub-32:00 (6:26/mile) is competitive, and sub-28:00 (5:38/mile) is elite.
8K 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.
8K Pace Chart FAQs
Is 8K a common race distance?
Popular in US cross country (USATF championships) and many Thanksgiving/Turkey Trot road races. A classic 8K race is the Bay to Breakers 12K’s younger sibling events. An 8K is almost exactly 5 miles (5.0 miles is 8,046m).
What is the halfway point of an 8K?
4 km, or 2.49 miles. For a 40:00 goal, pass 4 km in 20:00.
What pace is a 36 minute 8K?
36:00 over 8 km is 4:30/km (7:15/mile). This is a strong competitive 8K time.
How does 8K compare to 10K?
Your 10K time is typically your 8K time × 1.28 (Riegel formula). A 36:00 8K suggests around a 45:45 10K.
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:
