Here’s a rough calculation for your pacing at each of some standard distances.
It’s all very rough so do bear this in mind if you’re planning on running a road race for a specific time. The fact that your GPS watch may read the course differently to how it’s marked out is also another factor to bear in mind.
5,000m (5k)
| TIME | min/mile | min/KM |
| 45m | 14m31s | 9m0s |
| 44m | 14m12s | 8m48s |
| 43m | 13m52s | 8m36s |
| 42m | 13m33s | 8m24s |
| 41m | 13m14s | 8m12s |
| 40m | 12m54s | 8m0s |
| 39m | 12m35s | 7m48s |
| 38m | 12m15s | 7m36s |
| 37m | 11m56s | 7m24s |
| 36m | 11m37s | 7m12s |
| 35m | 11m17s | 7m0s |
| 34m | 10m58s | 6m48s |
| 33m | 10m39s | 6m36s |
| 32m | 10m19s | 6m24s |
| 31m | 10m0s | 6m12s |
| 30m | 9m41s | 6m0s |
| 29m | 9m21s | 5m48s |
| 28m | 9m2s | 5m36s |
| 27m | 8m43s | 5m24s |
| 26m | 8m23s | 5m12s |
| 25m | 8m4s | 5m0s |
| 24m | 7m45s | 4m48s |
| 23m | 7m25s | 4m36s |
| 22m | 7m6s | 4m24s |
| 21m | 6m46s | 4m12s |
| 20m | 6m27s | 4m0s |
| 19m | 6m8s | 3m48s |
| 18m | 5m48s | 3m36s |
| 17m | 5m29s | 3m24s |
| 16m | 5m10s | 3m12s |
| 15m | 4m50s | 3m0s |
10,000m (10k)
| TIME | Min/Mile | Min/KM |
| 1h00m | 9:39 | 6:00 |
| 0h59m | 9:29 | 5:54 |
| 0h58m | 9:20 | 5:48 |
| 0h57m | 9:10 | 5:42 |
| 0h56m | 9:00 | 5:36 |
| 0h55m | 8:50 | 5:30 |
| 0h54m | 8:41 | 5:24 |
| 0h53m | 8:31 | 5:18 |
| 0h52m | 8:22 | 5:12 |
| 0h51m | 8:12 | 5:06 |
| 0h50m | 8:02 | 5:00 |
| 0h49m | 7:53 | 4:54 |
| 0h48m | 7:43 | 4:48 |
| 0h47m | 7:33 | 4:42 |
| 0h46m | 7:24 | 4:36 |
| 0h45m | 7:14 | 4:30 |
| 0h44m | 7:04 | 4:24
|
| 0h43m | 6:55 | 4:18 |
| 0h42m | 6:45 | 4:12 |
| 0h41m | 6:35 | 4:06 |
| 0h40m | 6:26 | 4:00 |
| 0h39m | 6:16 | 3:54 |
| 0h38m | 6:06 | 3:48 |
| 0h37m | 5:57 | 3:42 |
| 0h36m | 5:47 | 3:36 |
| 0h35m | 5:37 | 3:30 |
10 mile
| TIME | min/mile | min/KM |
| 2h | 12m0s | 7m27s |
| 1h59 | 11m54s | 7m24s |
| 1h58 | 11m48s | 7m20s |
| 1h57 | 11m42s | 7m16s |
| 1h56 | 11m36s | 7m13s |
| 1h55 | 11m30s | 7m9s |
| 1h54 | 11m24s | 7m5s |
| 1h53 | 11m18s | 7m1s |
| 1h52 | 11m12s | 6m58s |
| 1h51 | 11m6s | 6m54s |
| 1h50 | 11m0s | 6m50s |
| 1h49 | 10m54s | 6m46s |
| 1h48 | 10m48s | 6m43s |
| 1h47 | 10m42s | 6m39s |
| 1h46 | 10m36s | 6m35s |
| 1h45 | 10m30s | 6m32s |
| 1h44 | 10m24s | 6m28s |
| 1h43 | 10m18s | 6m24s |
| 1h42 | 10m12s | 6m20s |
| 1h41 | 10m6s | 6m17s |
| 1h40 | 10m0s | 6m13s |
| 1h39 | 9m54s | 6m9s |
| 1h38 | 9m48s | 6m5s |
| 1h37 | 9m42s | 6m2s |
| 1h36 | 9m36s | 5m58s |
| 1h35 | 9m30s | 5m54s |
| 1h34 | 9m24s | 5m51s |
| 1h33 | 9m18s | 5m47s |
| 1h32 | 9m12s | 5m43s |
| 1h31 | 9m6s | 5m39s |
| 1h30 | 9m0s | 5m36s |
| 1h29 | 8m54s | 5m32s |
| 1h28 | 8m48s | 5m28s |
| 1h27 | 8m42s | 5m24s |
| 1h26 | 8m36s | 5m21s |
| 1h25 | 8m30s | 5m17s |
| 1h24 | 8m24s | 5m13s |
| 1h23 | 8m18s | 5m10s |
| 1h22 | 8m12s | 5m6s |
| 1h21 | 8m6s | 5m2s |
| 1h20 | 8m0s | 4m58s |
| 1h19 | 7m54s | 4m55s |
| 1h18 | 7m48s | 4m51s |
| 1h17 | 7m42s | 4m47s |
| 1h16 | 7m36s | 4m43s |
| 1h15 | 7m30s | 4m40s |
| 1h14 | 7m24s | 4m36s |
| 1h13 | 7m18s | 4m32s |
| 1h12 | 7m12s | 4m28s |
| 1h11 | 7m6s | 4m25s |
| 1h10 | 7m0s | 4m21s |
| 1h9 | 6m54s | 4m17s |
| 1h8 | 6m48s | 4m14s |
| 1h7 | 6m42s | 4m10s |
| 1h6 | 6m36s | 4m6s |
| 1h5 | 6m30s | 4m2s |
| 1h4 | 6m24s | 3m59s |
| 1h3 | 6m18s | 3m55s |
| 1h2 | 6m12s | 3m51s |
| 1h1 | 6m6s | 3m47s |
| 1h0 | 6m0s | 3m44s |
| 0h59 | 5m54s | 3m40s |
| 0h58 | 5m48s | 3m36s |
| 0h57 | 5m42s | 3m33s |
| 0h56 | 5m36s | 3m29s |
| 0h55 | 5m30s | 3m25s |
| 0h54 | 5m24s | 3m21s |
| 0h53 | 5m18s | 3m18s |
| 0h52 | 5m12s | 3m14s |
| 0h51 | 5m6s | 3m10s |
| 0h50 | 5m0s | 3m6s |
Half-marathon (13.1 miles)
| Time | min/mile | min/KM |
| 2hr0m | 9m10s | 5m41s |
| 1h59m | 9m5s | 5m38s |
| 1h58m | 9m0s | 5m36s |
| 1h57m | 8m56s | 5m33s |
| 1h56m | 8m51s | 5m30s |
| 1h55m | 8m47s | 5m27s |
| 1h54m | 8m42s | 5m24s |
| 1h53m | 8m38s | 5m21s |
| 1h52m | 8m33s | 5m19s |
| 1h51m | 8m28s | 5m16s |
| 1h50m | 8m24s | 5m13s |
| 1h49m | 8m19s | 5m10s |
| 1h48m | 8m15s | 5m7s |
| 1h47m | 8m10s | 5m4s |
| 1h46m | 8m5s | 5m1s |
| 1h45m | 8m1s | 4m59s |
| 1h44m | 7m56s | 4m56s |
| 1h43m | 7m52s | 4m53s |
| 1h42m | 7m47s | 4m50s |
| 1h41m | 7m43s | 4m47s |
| 1h40m | 7m38s | 4m44s |
| 1h39m | 7m33s | 4m42s |
| 1h38m | 7m29s | 4m39s |
| 1h37m | 7m24s | 4m36s |
| 1h36m | 7m20s | 4m33s |
| 1h35m | 7m15s | 4m30s |
| 1h34m | 7m11s | 4m27s |
| 1h33m | 7m6s | 4m24s |
| 1h32m | 7m1s | 4m22s |
| 1h31m | 6m57s | 4m19s |
| 1h30m | 6m52s | 4m16s |
| 1h29m | 6m48s | 4m13s |
| 1h28m | 6m43s | 4m10s |
| 1h27m | 6m38s | 4m7s |
| 1h26m | 6m34s | 4m5s |
| 1h25m | 6m29s | 4m2s |
| 1h24m | 6m25s | 3m59s |
| 1h23m | 6m20s | 3m56s |
| 1h22m | 6m16s | 3m53s |
| 1h21m | 6m11s | 3m50s |
| 1h20m | 6m6s | 3m48s |
Full marathon (26.2 miles)
| Time | min/mile | min/KM |
| 5hr0m | 11m27s | 7m7s |
| 4h59m | 11m25s | 7m5s |
| 4h58m | 11m22s | 7m4s |
| 4h57m | 11m20s | 7m2s |
| 4h56m | 11m18s | 7m1s |
| 4h55m | 11m16s | 6m59s |
| 4h54m | 11m13s | 6m58s |
| 4h53m | 11m11s | 6m57s |
| 4h52m | 11m9s | 6m55s |
| 4h51m | 11m6s | 6m54s |
| 4h50m | 11m4s | 6m52s |
| 4h49m | 11m2s | 6m51s |
| 4h48m | 10m60s | 6m50s |
| 4h47m | 10m57s | 6m48s |
| 4h46m | 10m55s | 6m47s |
| 4h45m | 10m53s | 6m45s |
| 4h44m | 10m50s | 6m44s |
| 4h43m | 10m48s | 6m42s |
| 4h42m | 10m46s | 6m41s |
| 4h41m | 10m44s | 6m40s |
| 4h40m | 10m41s | 6m38s |
| 4h39m | 10m39s | 6m37s |
| 4h38m | 10m37s | 6m35s |
| 4h37m | 10m34s | 6m34s |
| 4h36m | 10m32s | 6m32s |
| 4h35m | 10m30s | 6m31s |
| 4h34m | 10m27s | 6m30s |
| 4h33m | 10m25s | 6m28s |
| 4h32m | 10m23s | 6m27s |
| 4h31m | 10m21s | 6m25s |
| 4h30m | 10m18s | 6m24s |
| 4h29m | 10m16s | 6m23s |
| 4h28m | 10m14s | 6m21s |
| 4h27m | 10m11s | 6m20s |
| 4h26m | 10m9s | 6m18s |
| 4h25m | 10m7s | 6m17s |
| 4h24m | 10m5s | 6m15s |
| 4h23m | 10m2s | 6m14s |
| 4h22m | 10m0s | 6m13s |
| 4h21m | 9m58s | 6m11s |
| 4h20m | 9m55s | 6m10s |
| 4h19m | 9m53s | 6m8s |
| 4h18m | 9m51s | 6m7s |
| 4h17m | 9m49s | 6m5s |
| 4h16m | 9m46s | 6m4s |
| 4h15m | 9m44s | 6m3s |
| 4h14m | 9m42s | 6m1s |
| 4h13m | 9m39s | 5m60s |
| 4h12m | 9m37s | 5m58s |
| 4h11m | 9m35s | 5m57s |
| 4h10m | 9m33s | 5m55s |
| 4h9m | 9m30s | 5m54s |
| 4h8m | 9m28s | 5m53s |
| 4h7m | 9m26s | 5m51s |
| 4h6m | 9m23s | 5m50s |
| 4h5m | 9m21s | 5m48s |
| 4h4m | 9m19s | 5m47s |
| 4h3m | 9m16s | 5m46s |
| 4h2m | 9m14s | 5m44s |
| 4h1m | 9m12s | 5m43s |
| 4h0m | 9m10s | 5m41s |
| 3h59m | 9m7s | 5m40s |
| 3h58m | 9m5s | 5m38s |
| 3h57m | 9m3s | 5m37s |
| 3h56m | 9m0s | 5m36s |
| 3h55m | 8m58s | 5m34s |
| 3h54m | 8m56s | 5m33s |
| 3h53m | 8m54s | 5m31s |
| 3h52m | 8m51s | 5m30s |
| 3h51m | 8m49s | 5m28s |
| 3h50m | 8m47s | 5m27s |
| 3h49m | 8m44s | 5m26s |
| 3h48m | 8m42s | 5m24s |
| 3h47m | 8m40s | 5m23s |
| 3h46m | 8m38s | 5m21s |
| 3h45m | 8m35s | 5m20s |
| 3h44m | 8m33s | 5m19s |
| 3h43m | 8m31s | 5m17s |
| 3h42m | 8m28s | 5m16s |
| 3h41m | 8m26s | 5m14s |
| 3h40m | 8m24s | 5m13s |
| 3h39m | 8m22s | 5m11s |
| 3h38m | 8m19s | 5m10s |
| 3h37m | 8m17s | 5m9s |
| 3h36m | 8m15s | 5m7s |
| 3h35m | 8m12s | 5m6s |
| 3h34m | 8m10s | 5m4s |
| 3h33m | 8m8s | 5m3s |
| 3h32m | 8m5s | 5m1s |
| 3h31m | 8m3s | 5m0s |
| 3h30m | 8m1s | 4m59s |
| 3h29m | 7m59s | 4m57s |
| 3h28m | 7m56s | 4m56s |
| 3h27m | 7m54s | 4m54s |
| 3h26m | 7m52s | 4m53s |
| 3h25m | 7m49s | 4m52s |
| 3h24m | 7m47s | 4m50s |
| 3h23m | 7m45s | 4m49s |
| 3h22m | 7m43s | 4m47s |
| 3h21m | 7m40s | 4m46s |
| 3h20m | 7m38s | 4m44s |
| 3h19m | 7m36s | 4m43s |
| 3h18m | 7m33s | 4m42s |
| 3h17m | 7m31s | 4m40s |
| 3h16m | 7m29s | 4m39s |
| 3h15m | 7m27s | 4m37s |
| 3h14m | 7m24s | 4m36s |
| 3h13m | 7m22s | 4m34s |
| 3h12m | 7m20s | 4m33s |
| 3h11m | 7m17s | 4m32s |
| 3h10m | 7m15s | 4m30s |
| 3h9m | 7m13s | 4m29s |
| 3h8m | 7m11s | 4m27s |
| 3h7m | 7m8s | 4m26s |
| 3h6m | 7m6s | 4m24s |
| 3h5m | 7m4s | 4m23s |
| 3h4m | 7m1s | 4m22s |
| 3h3m | 6m59s | 4m20s |
| 3h2m | 6m57s | 4m19s |
| 3h1m | 6m55s | 4m17s |
| 3h0m | 6m52s | 4m16s |
| 2h59m | 6m50s | 4m15s |
| 2h58m | 6m48s | 4m13s |
| 2h57m | 6m45s | 4m12s |
| 2h56m | 6m43s | 4m10s |
| 2h55m | 6m41s | 4m9s |
| 2h54m | 6m38s | 4m7s |
| 2h53m | 6m36s | 4m6s |
| 2h52m | 6m34s | 4m5s |
| 2h51m | 6m32s | 4m3s |
| 2h50m | 6m29s | 4m2s |
| 2h49m | 6m27s | 4m0s |
| 2h48m | 6m25s | 3m59s |
| 2h47m | 6m22s | 3m57s |
| 2h46m | 6m20s | 3m56s |
| 2h45m | 6m18s | 3m55s |
| 2h44m | 6m16s | 3m53s |
| 2h43m | 6m13s | 3m52s |
| 2h42m | 6m11s | 3m50s |
| 2h41m | 6m9s | 3m49s |
| 2h40m | 6m6s | 3m48s |
| 2h39m | 6m4s | 3m46s |
| 2h38m | 6m2s | 3m45s |
| 2h37m | 5m60s | 3m43s |
| 2h36m | 5m57s | 3m42s |
| 2h35m | 5m55s | 3m40s |
| 2h34m | 5m53s | 3m39s |
| 2h33m | 5m50s | 3m38s |
| 2h32m | 5m48s | 3m36s |
| 2h31m | 5m46s | 3m35s |
| 2h30m | 5m44s | 3m33s |
| 2h29m | 5m41s | 3m32s |
| 2h28m | 5m39s | 3m30s |
| 2h27m | 5m37s | 3m29s |
| 2h26m | 5m34s | 3m28s |
| 2h25m | 5m32s | 3m26s |
| 2h24m | 5m30s | 3m25s |
| 2h23m | 5m27s | 3m23s |
| 2h22m | 5m25s | 3m22s |
| 2h21m | 5m23s | 3m20s |
| 2h20m | 5m21s | 3m19s |
| 2h19m | 5m18s | 3m18s |
| 2h18m | 5m16s | 3m16s |
| 2h17m | 5m14s | 3m15s |
| 2h16m | 5m11s | 3m13s |
| 2h15m | 5m9s | 3m12s |
| 2h14m | 5m7s | 3m11s |
| 2h13m | 5m5s | 3m9s |
| 2h12m | 5m2s | 3m8s |
| 2h11m | 5m0s | 3m6s |
| 2h10m | 4m58s | 3m5s |
| 2h9m | 4m55s | 3m3s |
| 2h8m | 4m53s | 3m2s |
| 2h7m | 4m51s | 3m1s |
| 2h6m | 4m49s | 2m59s |
| 2h5m | 4m46s | 2m58s |
| 2h4m | 4m44s | 2m56s |
| 2h3m | 4m42s | 2m55s |
| 2h2m | 4m39s | 2m53s |
| 2h1m | 4m37s | 2m52s |
| 2h0m | 4m35s | 2m51s |
