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Equivalent Race Times

Below are equivalent races times across most popular racing distance from 5k to the marathon. These charts show us what type of times we can expect at different distances if we are equally as well prepared for each.

These times are grouped into point levels with a small range of times within each point level.  These point levels will allow you to see recommended training paces for your workouts on the Training Paces and Workouts pages on this site.

These race times are further organized based type of runner (click on the link to be taken to the charts for that runner type):
  • Neutral Runners - these are runners who fair roughly equally as well against their peers over most races distance between 5k to marathon.  Neutral Runners make up 70-80% of all runners.  If you are not sure what type of runner you are use this category.
  • Aerobic Monsters - these are runners who have great nature endurance but not much speed.  They tend to out perform their peers over the longer races but under perform them in the shorter distances. Aerobic Monsters make up 10-15% of all runners. 
  • Speed Demons - these are runners who have great natural speed but not great natural endurance. They out perform their peers in the short distances but under perform them in the longer races. Speed Demons make up 10-15% of all runners.
Note: each point level has seperate equivalent race times for some longer races based on the runner's mileage level.
For the purpose of these charts "Low Mileage" is considered to be average weekly training mileage under 50 miles per week, and "Moderate Mileage" is considered to be average weekly mileage of between 50 and 70 miles per week. 

 
Neutral Runners Charts

 

Level 1

Level 2

Level 3

Level 4

Level 5

5k
0:27:45
0:28:00
0:27:30
0:27:45
0:27:15
0:27:30
0:27:00
0:27:15
0:26:45
0:27:00
8k
0:45:36
0:46:01
0:45:11
0:45:36
0:44:47
0:45:11
0:44:22
0:44:47
0:43:57
0:44:22

5 mile

0:45:52
0:46:17
0:45:27
0:45:52
0:45:02
0:45:27
0:44:38
0:45:02
0:44:13
0:44:38
10k
0:58:00
0:58:31
0:57:28
0:58:00
0:56:57
0:57:28
0:56:26
0:56:57
0:55:54
0:56:26
15k
1:28:57
1:29:45
1:28:09
1:28:57
1:27:21
1:28:09
1:26:33
1:27:21
1:25:45
1:26:33

10 mile

1:35:52
1:36:44
1:35:00
1:35:52
1:34:08
1:35:00
1:33:16
1:34:08
1:32:24
1:33:16
20k
2:01:13
2:02:18
2:00:07
2:01:13
1:59:02
2:00:07
1:57:56
1:59:02
1:56:51
1:57:56

Half Mar

2:08:28
2:09:38
2:07:19
2:08:28
2:06:09
2:07:19
2:05:00
2:06:09
2:03:50
2:05:00
25k
2:33:13
2:34:36
2:31:51
2:33:13
2:30:28
2:31:51
2:29:05
2:30:28
2:27:42
2:29:05
30k
3:05:55
3:07:35
3:04:14
3:05:55
3:02:34
3:04:14
3:00:53
3:02:34
2:59:13
3:00:53
Marathon
4:27:56
4:30:21
4:25:31
4:27:56
4:23:06
4:25:31
4:20:42
4:23:06
4:18:17
4:20:42
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
2:02:26
2:03:32
2:01:19
2:02:26
2:00:13
2:01:19
1:59:07
2:00:13
1:58:01
1:59:07

Half Mar

2:10:24
2:11:34
2:09:13
2:10:24
2:08:03
2:09:13
2:06:52
2:08:03
2:05:42
2:06:52
25k
2:36:17
2:37:42
2:34:53
2:36:17
2:33:28
2:34:53
2:32:04
2:33:28
2:30:39
2:32:04
30k
3:11:29
3:13:13
3:09:46
3:11:29
3:08:02
3:09:46
3:06:19
3:08:02
3:04:35
3:06:19
Marathon
4:41:20
4:43:52
4:38:48
4:41:20
4:36:16
4:38:48
4:33:44
4:36:16
4:31:12
4:33:44
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
2:34:45
2:36:09
2:33:22
2:34:45
2:31:58
2:33:22
2:30:34
2:31:58
2:29:11
2:30:34
30k
3:08:42
3:10:24
3:07:00
3:08:42
3:05:18
3:07:00
3:03:36
3:05:18
3:01:54
3:03:36
Marathon
4:34:38
4:37:06
4:32:09
4:34:38
4:29:41
4:32:09
4:27:13
4:29:41
4:24:44
4:27:13
 
 
 
 
 
 
 
 
 
 
 
 

Level 6

Level 7

Level 8

Level 9

Level 10

5k
0:26:30
0:26:45
0:26:15
0:26:30
0:26:00
0:26:15
0:25:45
0:26:00
0:25:30
0:25:45
8k
0:43:33
0:43:57
0:43:08
0:43:33
0:42:43
0:43:08
0:42:19
0:42:43
0:41:54
0:42:19

5 mile

0:43:48
0:44:13
0:43:23
0:43:48
0:42:58
0:43:23
0:42:34
0:42:58
0:42:09
0:42:34
10k
0:55:23
0:55:54
0:54:52
0:55:23
0:54:20
0:54:52
0:53:49
0:54:20
0:53:18
0:53:49
15k
1:24:57
1:25:45
1:24:09
1:24:57
1:23:21
1:24:09
1:22:33
1:23:21
1:21:44
1:22:33

10 mile

1:31:33
1:32:24
1:30:41
1:31:33
1:29:49
1:30:41
1:28:57
1:29:49
1:28:05
1:28:57
20k
1:55:45
1:56:51
1:54:40
1:55:45
1:53:34
1:54:40
1:52:29
1:53:34
1:51:23
1:52:29

Half Mar

2:02:41
2:03:50
2:01:32
2:02:41
2:00:22
2:01:32
1:59:13
2:00:22
1:58:03
1:59:13
25k
2:26:19
2:27:42
2:24:56
2:26:19
2:23:34
2:24:56
2:22:11
2:23:34
2:20:48
2:22:11
30k
2:57:32
2:59:13
2:55:52
2:57:32
2:54:11
2:55:52
2:52:31
2:54:11
2:50:50
2:52:31
Marathon
4:15:52
4:18:17
4:13:27
4:15:52
4:11:02
4:13:27
4:08:37
4:11:02
4:06:13
4:08:37
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:56:55
1:58:01
1:55:49
1:56:55
1:54:42
1:55:49
1:53:36
1:54:42
1:52:30
1:53:36

Half Mar

2:04:31
2:05:42
2:03:21
2:04:31
2:02:10
2:03:21
2:01:00
2:02:10
1:59:49
2:01:00
25k
2:29:15
2:30:39
2:27:50
2:29:15
2:26:26
2:27:50
2:25:01
2:26:26
2:23:37
2:25:01
30k
3:02:52
3:04:35
3:01:08
3:02:52
2:59:25
3:01:08
2:57:41
2:59:25
2:55:58
2:57:41
Marathon
4:28:39
4:31:12
4:26:07
4:28:39
4:23:35
4:26:07
4:21:03
4:23:35
4:18:31
4:21:03
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
2:27:47
2:29:11
2:26:23
2:27:47
2:25:00
2:26:23
2:23:36
2:25:00
2:22:12
2:23:36
30k
3:00:12
3:01:54
2:58:30
3:00:12
2:56:48
2:58:30
2:55:06
2:56:48
2:53:24
2:55:06
Marathon
4:22:16
4:24:44
4:19:47
4:22:16
4:17:19
4:19:47
4:14:50
4:17:19
4:12:22
4:14:50
 
 
 
 
 
 
 
 
 
 
 
 

Level 11

Level 12

Level 13

Level 14

Level 15

5k
0:25:15
0:25:30
0:25:00
0:25:15
0:24:45
0:25:00
0:24:30
0:24:45
0:24:15
0:24:30
8k
0:41:29
0:41:54
0:41:05
0:41:29
0:40:40
0:41:05
0:40:16
0:40:40
0:39:51
0:40:16

5 mile

0:41:44
0:42:09
0:41:19
0:41:44
0:40:54
0:41:19
0:40:30
0:40:54
0:40:05
0:40:30
10k
0:52:46
0:53:18
0:52:15
0:52:46
0:51:44
0:52:15
0:51:12
0:51:44
0:50:41
0:51:12
15k
1:20:56
1:21:44
1:20:08
1:20:56
1:19:20
1:20:08
1:18:32
1:19:20
1:17:44
1:18:32

10 mile

1:27:14
1:28:05
1:26:22
1:27:14
1:25:30
1:26:22
1:24:38
1:25:30
1:23:46
1:24:38
20k
1:50:18
1:51:23
1:49:12
1:50:18
1:48:07
1:49:12
1:47:01
1:48:07
1:45:56
1:47:01

Half Mar

1:56:54
1:58:03
1:55:44
1:56:54
1:54:35
1:55:44
1:53:25
1:54:35
1:52:16
1:53:25
25k
2:19:25
2:20:48
2:18:02
2:19:25
2:16:40
2:18:02
2:15:17
2:16:40
2:13:54
2:15:17
30k
2:49:10
2:50:50
2:47:29
2:49:10
2:45:49
2:47:29
2:44:08
2:45:49
2:42:28
2:44:08
Marathon
4:03:48
4:06:13
4:01:23
4:03:48
3:58:58
4:01:23
3:56:33
3:58:58
3:54:08
3:56:33
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:51:24
1:52:30
1:50:18
1:51:24
1:49:11
1:50:18
1:48:05
1:49:11
1:46:59
1:48:05

Half Mar

1:58:39
1:59:49
1:57:29
1:58:39
1:56:18
1:57:29
1:55:08
1:56:18
1:53:57
1:55:08
25k
2:22:12
2:23:37
2:20:48
2:22:12
2:19:23
2:20:48
2:17:59
2:19:23
2:16:35
2:17:59
30k
2:54:14
2:55:58
2:52:31
2:54:14
2:50:47
2:52:31
2:49:04
2:50:47
2:47:20
2:49:04
Marathon
4:15:59
4:18:31
4:13:27
4:15:59
4:10:55
4:13:27
4:08:23
4:10:55
4:05:51
4:08:23
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
2:20:49
2:22:12
2:19:25
2:20:49
2:18:01
2:19:25
2:16:38
2:18:01
2:15:14
2:16:38
30k
2:51:42
2:53:24
2:50:00
2:51:42
2:48:18
2:50:00
2:46:36
2:48:18
2:44:54
2:46:36
Marathon
4:09:53
4:12:22
4:07:25
4:09:53
4:04:57
4:07:25
4:02:28
4:04:57
4:00:00
4:02:28
 
 
 
 
 
 
 
 
 
 
 
 

Level 16

Level 17

Level 18

Level 19

Level 20

5k
0:24:00
0:24:15
0:23:45
0:24:00
0:23:30
0:23:45
0:23:15
0:23:30
0:23:00
0:23:15
8k
0:39:26
0:39:51
0:39:02
0:39:26
0:38:37
0:39:02
0:38:12
0:38:37
0:37:48
0:38:12

5 mile

0:39:40
0:40:05
0:39:15
0:39:40
0:38:51
0:39:15
0:38:26
0:38:51
0:38:01
0:38:26
10k
0:50:10
0:50:41
0:49:38
0:50:10
0:49:07
0:49:38
0:48:36
0:49:07
0:48:04
0:48:36
15k
1:16:56
1:17:44
1:16:08
1:16:56
1:15:20
1:16:08
1:14:32
1:15:20
1:13:44
1:14:32

10 mile

1:22:54
1:23:46
1:22:03
1:22:54
1:21:11
1:22:03
1:20:19
1:21:11
1:19:27
1:20:19
20k
1:44:50
1:45:56
1:43:45
1:44:50
1:42:39
1:43:45
1:41:33
1:42:39
1:40:28
1:41:33

Half Mar

1:51:07
1:52:16
1:49:57
1:51:07
1:48:48
1:49:57
1:47:38
1:48:48
1:46:29
1:47:38
25k
2:12:31
2:13:54
2:11:08
2:12:31
2:09:45
2:11:08
2:08:23
2:09:45
2:07:00
2:08:23
30k
2:40:47
2:42:28
2:39:07
2:40:47
2:37:26
2:39:07
2:35:46
2:37:26
2:34:05
2:35:46
Marathon
3:51:44
3:54:08
3:49:19
3:51:44
3:46:54
3:49:19
3:44:29
3:46:54
3:42:04
3:44:29
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:45:53
1:46:59
1:44:47
1:45:53
1:43:41
1:44:47
1:42:34
1:43:41
1:41:28
1:42:34

Half Mar

1:52:47
1:53:57
1:51:36
1:52:47
1:50:26
1:51:36
1:49:15
1:50:26
1:48:05
1:49:15
25k
2:15:10
2:16:35
2:13:46
2:15:10
2:12:21
2:13:46
2:10:57
2:12:21
2:09:32
2:10:57
30k
2:45:37
2:47:20
2:43:53
2:45:37
2:42:10
2:43:53
2:40:26
2:42:10
2:38:43
2:40:26
Marathon
4:03:19
4:05:51
4:00:47
4:03:19
3:58:15
4:00:47
3:55:43
3:58:15
3:53:11
3:55:43
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
2:13:51
2:15:14
2:12:27
2:13:51
2:11:03
2:12:27
2:09:40
2:11:03
2:08:16
2:09:40
30k
2:43:12
2:44:54
2:41:30
2:43:12
2:39:48
2:41:30
2:38:06
2:39:48
2:36:24
2:38:06
Marathon
3:57:31
4:00:00
3:55:03
3:57:31
3:52:34
3:55:03
3:50:06
3:52:34
3:47:37
3:50:06
 
 
 
 
 
 
 
 
 
 
 
 

Level 21

Level 22

Level 23

Level 24

Level 25

5k
0:22:45
0:23:00
0:22:30
0:22:45
0:22:15
0:22:30
0:22:00
0:22:15
0:21:45
0:22:00
8k
0:37:23
0:37:48
0:36:58
0:37:23
0:36:34
0:36:58
0:36:09
0:36:34
0:35:44
0:36:09

5 mile

0:37:36
0:38:01
0:37:11
0:37:36
0:36:47
0:37:11
0:36:22
0:36:47
0:35:57
0:36:22
10k
0:47:33
0:48:04
0:47:01
0:47:33
0:46:30
0:47:01
0:45:59
0:46:30
0:45:27
0:45:59
15k
1:12:56
1:13:44
1:12:07
1:12:56
1:11:19
1:12:07
1:10:31
1:11:19
1:09:43
1:10:31

10 mile

1:18:35
1:19:27
1:17:44
1:18:35
1:16:52
1:17:44
1:16:00
1:16:52
1:15:08
1:16:00
20k
1:39:22
1:40:28
1:38:17
1:39:22
1:37:11
1:38:17
1:36:06
1:37:11
1:35:00
1:36:06

Half Mar

1:45:19
1:46:29
1:44:10
1:45:19
1:43:00
1:44:10
1:41:51
1:43:00
1:40:42
1:41:51
25k
2:05:37
2:07:00
2:04:14
2:05:37
2:02:51
2:04:14
2:01:28
2:02:51
2:00:06
2:01:28
30k
2:32:25
2:34:05
2:30:44
2:32:25
2:29:04
2:30:44
2:27:23
2:29:04
2:25:43
2:27:23
Marathon
3:39:39
3:42:04
3:37:15
3:39:39
3:34:50
3:37:15
3:32:25
3:34:50
3:30:00
3:32:25
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:40:22
1:41:28
1:39:16
1:40:22
1:38:10
1:39:16
1:37:04
1:38:10
1:35:57
1:37:04

Half Mar

1:46:54
1:48:05
1:45:44
1:46:54
1:44:33
1:45:44
1:43:23
1:44:33
1:42:12
1:43:23
25k
2:08:08
2:09:32
2:06:43
2:08:08
2:05:19
2:06:43
2:03:54
2:05:19
2:02:30
2:03:54
30k
2:36:59
2:38:43
2:35:16
2:36:59
2:33:32
2:35:16
2:31:49
2:33:32
2:30:05
2:31:49
Marathon
3:50:38
3:53:11
3:48:06
3:50:38
3:45:34
3:48:06
3:43:02
3:45:34
3:40:30
3:43:02
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
2:06:52
2:08:16
2:05:29
2:06:52
2:04:05
2:05:29
2:02:41
2:04:05
2:01:18
2:02:41
30k
2:34:42
2:36:24
2:33:00
2:34:42
2:31:18
2:33:00
2:29:36
2:31:18
2:27:54
2:29:36
Marathon
3:45:09
3:47:37
3:42:40
3:45:09
3:40:12
3:42:40
3:37:44
3:40:12
3:35:15
3:37:44
 
 
 
 
 
 
 
 
 
 
 
 

Level 26

Level 27

Level 28

Level 29

Level 30

5k
0:21:30
0:21:45
0:21:15
0:21:30
0:21:00
0:21:15
0:20:45
0:21:00
0:20:30
0:20:45
8k
0:35:20
0:35:44
0:34:55
0:35:20
0:34:30
0:34:55
0:34:06
0:34:30
0:33:41
0:34:06

5 mile

0:35:32
0:35:57
0:35:07
0:35:32
0:34:43
0:35:07
0:34:18
0:34:43
0:33:53
0:34:18
10k
0:44:56
0:45:27
0:44:25
0:44:56
0:43:53
0:44:25
0:43:22
0:43:53
0:42:51
0:43:22
15k
1:08:55
1:09:43
1:08:07
1:08:55
1:07:19
1:08:07
1:06:31
1:07:19
1:05:43
1:06:31

10 mile

1:14:16
1:15:08
1:13:24
1:14:16
1:12:33
1:13:24
1:11:41
1:12:33
1:10:49
1:11:41
20k
1:33:55
1:35:00
1:32:49
1:33:55
1:31:44
1:32:49
1:30:38
1:31:44
1:29:33
1:30:38

Half Mar

1:39:32
1:40:42
1:38:23
1:39:32
1:37:13
1:38:23
1:36:04
1:37:13
1:34:54
1:36:04
25k
1:58:43
2:00:06
1:57:20
1:58:43
1:55:57
1:57:20
1:54:34
1:55:57
1:53:12
1:54:34
30k
2:24:02
2:25:43
2:22:22
2:24:02
2:20:41
2:22:22
2:19:01
2:20:41
2:17:20
2:19:01
Marathon
3:27:35
3:30:00
3:25:10
3:27:35
3:22:46
3:25:10
3:20:21
3:22:46
3:17:56
3:20:21
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:34:51
1:35:57
1:33:45
1:34:51
1:32:39
1:33:45
1:31:33
1:32:39
1:30:26
1:31:33

Half Mar

1:41:02
1:42:12
1:39:51
1:41:02
1:38:41
1:39:51
1:37:30
1:38:41
1:36:20
1:37:30
25k
2:01:05
2:02:30
1:59:41
2:01:05
1:58:16
1:59:41
1:56:52
1:58:16
1:55:27
1:56:52
30k
2:28:22
2:30:05
2:26:38
2:28:22
2:24:55
2:26:38
2:23:11
2:24:55
2:21:28
2:23:11
Marathon
3:37:58
3:40:30
3:35:26
3:37:58
3:32:54
3:35:26
3:30:22
3:32:54
3:27:50
3:30:22
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
1:59:54
2:01:18
1:58:30
1:59:54
1:57:07
1:58:30
1:55:43
1:57:07
1:54:19
1:55:43
30k
2:26:12
2:27:54
2:24:30
2:26:12
2:22:48
2:24:30
2:21:06
2:22:48
2:19:24
2:21:06
Marathon
3:32:47
3:35:15
3:30:18
3:32:47
3:27:50
3:30:18
3:25:21
3:27:50
3:22:53
3:25:21
 
 
 
 
 
 
 
 
 
 
 
 

Level 31

Level 32

Level 33

Level 34

Level 35

5k
0:20:15
0:20:30
0:20:00
0:20:15
0:19:45
0:20:00
0:19:30
0:19:45
0:19:15
0:19:30
8k
0:33:16
0:33:41
0:32:52
0:33:16
0:32:27
0:32:52
0:32:03
0:32:27
0:31:38
0:32:03

5 mile

0:33:28
0:33:53
0:33:03
0:33:28
0:32:39
0:33:03
0:32:14
0:32:39
0:31:49
0:32:14
10k
0:42:19
0:42:51
0:41:48
0:42:19
0:41:17
0:41:48
0:40:45
0:41:17
0:40:14
0:40:45
15k
1:04:55
1:05:43
1:04:07
1:04:55
1:03:19
1:04:07
1:02:30
1:03:19
1:01:42
1:02:30

10 mile

1:09:57
1:10:49
1:09:05
1:09:57
1:08:14
1:09:05
1:07:22
1:08:14
1:06:30
1:07:22
20k
1:28:27
1:29:33
1:27:22
1:28:27
1:26:16
1:27:22
1:25:11
1:26:16
1:24:05
1:25:11

Half Mar

1:33:45
1:34:54
1:32:35
1:33:45
1:31:26
1:32:35
1:30:17
1:31:26
1:29:07
1:30:17
25k
1:51:49
1:53:12
1:50:26
1:51:49
1:49:03
1:50:26
1:47:40
1:49:03
1:46:17
1:47:40
30k
2:15:40
2:17:20
2:13:59
2:15:40
2:12:19
2:13:59
2:10:39
2:12:19
2:08:58
2:10:39
Marathon
3:15:31
3:17:56
3:13:06
3:15:31
3:10:42
3:13:06
3:08:17
3:10:42
3:05:52
3:08:17
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:29:20
1:30:26
1:28:14
1:29:20
1:27:08
1:28:14
1:26:02
1:27:08
1:24:56
1:26:02

Half Mar

1:35:09
1:36:20
1:33:59
1:35:09
1:32:48
1:33:59
1:31:38
1:32:48
1:30:27
1:31:38
25k
1:54:03
1:55:27
1:52:38
1:54:03
1:51:14
1:52:38
1:49:49
1:51:14
1:48:25
1:49:49
30k
2:19:44
2:21:28
2:18:01
2:19:44
2:16:17
2:18:01
2:14:34
2:16:17
2:12:50
2:14:34
Marathon
3:25:18
3:27:50
3:22:46
3:25:18
3:20:14
3:22:46
3:17:42
3:20:14
3:15:09
3:17:42
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
1:52:56
1:54:19
1:51:32
1:52:56
1:50:08
1:51:32
1:48:45
1:50:08
1:47:21
1:48:45
30k
2:17:42
2:19:24
2:16:00
2:17:42
2:14:18
2:16:00
2:12:36
2:14:18
2:10:54
2:12:36
Marathon
3:20:24
3:22:53
3:17:56
3:20:24
3:15:28
3:17:56
3:12:59
3:15:28
3:10:31
3:12:59
 
 
 
 
 
 
 
 
 
 
 
 

Level 36

Level 37

Level 38

Level 39

Level 40

5k
0:19:00
0:19:15
0:18:45
0:19:00
0:18:30
0:18:45
0:18:15
0:18:30
0:18:00
0:18:15
8k
0:31:13
0:31:38
0:30:49
0:31:13
0:30:24
0:30:49
0:29:59
0:30:24
0:29:35
0:29:59

5 mile

0:31:24
0:31:49
0:30:59
0:31:24
0:30:35
0:30:59
0:30:10
0:30:35
0:29:45
0:30:10
10k
0:39:43
0:40:14
0:39:11
0:39:43
0:38:40
0:39:11
0:38:09
0:38:40
0:37:37
0:38:09
15k
1:00:54
1:01:42
1:00:06
1:00:54
0:59:18
1:00:06
0:58:30
0:59:18
0:57:42
0:58:30

10 mile

1:05:38
1:06:30
1:04:46
1:05:38
1:03:54
1:04:46
1:03:03
1:03:54
1:02:11
1:03:03
20k
1:23:00
1:24:05
1:21:54
1:23:00
1:20:49
1:21:54
1:19:43
1:20:49
1:18:38
1:19:43

Half Mar

1:27:58
1:29:07
1:26:48
1:27:58
1:25:39
1:26:48
1:24:29
1:25:39
1:23:20
1:24:29
25k
1:44:55
1:46:17
1:43:32
1:44:55
1:42:09
1:43:32
1:40:46
1:42:09
1:39:23
1:40:46
30k
2:07:18
2:08:58
2:05:37
2:07:18
2:03:57
2:05:37
2:02:16
2:03:57
2:00:36
2:02:16
Marathon
3:03:27
3:05:52
3:01:02
3:03:27
2:58:37
3:01:02
2:56:13
2:58:37
2:53:48
2:56:13
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:23:49
1:24:56
1:22:43
1:23:49
1:21:37
1:22:43
1:20:31
1:21:37
1:19:25
1:20:31

Half Mar

1:29:17
1:30:27
1:28:06
1:29:17
1:26:56
1:28:06
1:25:45
1:26:56
1:24:35
1:25:45
25k
1:47:00
1:48:25
1:45:36
1:47:00
1:44:11
1:45:36
1:42:47
1:44:11
1:41:23
1:42:47
30k
2:11:07
2:12:50
2:09:23
2:11:07
2:07:40
2:09:23
2:05:56
2:07:40
2:04:13
2:05:56
Marathon
3:12:37
3:15:09
3:10:05
3:12:37
3:07:33
3:10:05
3:05:01
3:07:33
3:02:29
3:05:01
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
1:45:58
1:47:21
1:44:34
1:45:58
1:43:10
1:44:34
1:41:47
1:43:10
1:40:23
1:41:47
30k
2:09:12
2:10:54
2:07:30
2:09:12
2:05:48
2:07:30
2:04:06
2:05:48
2:02:24
2:04:06
Marathon
3:08:02
3:10:31
3:05:34
3:08:02
3:03:05
3:05:34
3:00:37
3:03:05
2:58:08
3:00:37
 
 
 
 
 
 
 
 
 
 
 
 

Level 41

Level 42

Level 43

Level 44

Level 45

5k
0:17:45
0:18:00
0:17:30
0:17:45
0:17:15
0:17:30
0:17:00
0:17:15
0:16:45
0:17:00
8k
0:29:10
0:29:35
0:28:45
0:29:10
0:28:21
0:28:45
0:27:56
0:28:21
0:27:31
0:27:56

5 mile

0:29:20
0:29:45
0:28:55
0:29:20
0:28:31
0:28:55
0:28:06
0:28:31
0:27:41
0:28:06
10k
0:37:06
0:37:37
0:36:34
0:37:06
0:36:03
0:36:34
0:35:32
0:36:03
0:35:00
0:35:32
15k
0:56:54
0:57:42
0:56:06
0:56:54
0:55:18
0:56:06
0:54:30
0:55:18
0:53:42
0:54:30

10 mile

1:01:19
1:02:11
1:00:27
1:01:19
0:59:35
1:00:27
0:58:44
0:59:35
0:57:52
0:58:44
20k
1:17:32
1:18:38
1:16:27
1:17:32
1:15:21
1:16:27
1:14:15
1:15:21
1:13:10
1:14:15

Half Mar

1:22:10
1:23:20
1:21:01
1:22:10
1:19:52
1:21:01
1:18:42
1:19:52
1:17:33
1:18:42
25k
1:38:00
1:39:23
1:36:38
1:38:00
1:35:15
1:36:38
1:33:52
1:35:15
1:32:29
1:33:52
30k
1:58:55
2:00:36
1:57:15
1:58:55
1:55:34
1:57:15
1:53:54
1:55:34
1:52:13
1:53:54
Marathon
2:51:23
2:53:48
2:48:58
2:51:23
2:46:33
2:48:58
2:44:08
2:46:33
2:41:44
2:44:08
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:18:19
1:19:25
1:17:12
1:18:19
1:16:06
1:17:12
1:15:00
1:16:06
1:13:54
1:15:00

Half Mar

1:23:24
1:24:35
1:22:14
1:23:24
1:21:03
1:22:14
1:19:53
1:21:03
1:18:43
1:19:53
25k
1:39:58
1:41:23
1:38:34
1:39:58
1:37:09
1:38:34
1:35:45
1:37:09
1:34:20
1:35:45
30k
2:02:29
2:04:13
2:00:46
2:02:29
1:59:02
2:00:46
1:57:19
1:59:02
1:55:35
1:57:19
Marathon
2:59:57
3:02:29
2:57:25
2:59:57
2:54:53
2:57:25
2:52:21
2:54:53
2:49:49
2:52:21
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
1:38:59
1:40:23
1:37:36
1:38:59
1:36:12
1:37:36
1:34:48
1:36:12
1:33:25
1:34:48
30k
2:00:42
2:02:24
1:59:00
2:00:42
1:57:18
1:59:00
1:55:36
1:57:18
1:53:54
1:55:36
Marathon
2:55:40
2:58:08
2:53:11
2:55:40
2:50:43
2:53:11
2:48:15
2:50:43
2:45:46
2:48:15
 
 
 
 
 
 
 
 
 
 
 
 

Level 46

Level 47

Level 48

Level 49

Level 50

5k
0:16:30
0:16:45
0:16:15
0:16:30
0:16:00
0:16:15
0:15:45
0:16:00
0:15:30
0:15:45
8k
0:27:07
0:27:31
0:26:42
0:27:07
0:26:17
0:26:42
0:25:53
0:26:17
0:25:28
0:25:53

5 mile

0:27:16
0:27:41
0:26:52
0:27:16
0:26:27
0:26:52
0:26:02
0:26:27
0:25:37
0:26:02
10k
0:34:29
0:35:00
0:33:58
0:34:29
0:33:26
0:33:58
0:32:55
0:33:26
0:32:24
0:32:55
15k
0:52:53
0:53:42
0:52:05
0:52:53
0:51:17
0:52:05
0:50:29
0:51:17
0:49:41
0:50:29

10 mile

0:57:00
0:57:52
0:56:08
0:57:00
0:55:16
0:56:08
0:54:24
0:55:16
0:53:33
0:54:24
20k
1:12:04
1:13:10
1:10:59
1:12:04
1:09:53
1:10:59
1:08:48
1:09:53
1:07:42
1:08:48

Half Mar

1:16:23
1:17:33
1:15:14
1:16:23
1:14:04
1:15:14
1:12:55
1:14:04
1:11:46
1:12:55
25k
1:31:06
1:32:29
1:29:44
1:31:06
1:28:21
1:29:44
1:26:58
1:28:21
1:25:35
1:26:58
30k
1:50:33
1:52:13
1:48:52
1:50:33
1:47:12
1:48:52
1:45:31
1:47:12
1:43:51
1:45:31
Marathon
2:39:19
2:41:44
2:36:54
2:39:19
2:34:29
2:36:54
2:32:04
2:34:29
2:29:39
2:32:04
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:12:48
1:13:54
1:11:41
1:12:48
1:10:35
1:11:41
1:09:29
1:10:35
1:08:23
1:09:29

Half Mar

1:17:32
1:18:43
1:16:22
1:17:32
1:15:11
1:16:22
1:14:01
1:15:11
1:12:50
1:14:01
25k
1:32:56
1:34:20
1:31:31
1:32:56
1:30:07
1:31:31
1:28:42
1:30:07
1:27:18
1:28:42
30k
1:53:52
1:55:35
1:52:08
1:53:52
1:50:25
1:52:08
1:48:41
1:50:25
1:46:58
1:48:41
Marathon
2:47:17
2:49:49
2:44:45
2:47:17
2:42:13
2:44:45
2:39:40
2:42:13
2:37:08
2:39:40
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
1:32:01
1:33:25
1:30:37
1:32:01
1:29:14
1:30:37
1:27:50
1:29:14
1:26:26
1:27:50
30k
1:52:12
1:53:54
1:50:30
1:52:12
1:48:48
1:50:30
1:47:06
1:48:48
1:45:24
1:47:06
Marathon
2:43:18
2:45:46
2:40:49
2:43:18
2:38:21
2:40:49
2:35:52
2:38:21
2:33:24
2:35:52
 
 
 
 
 
 
 
 
 
 
 
 

Level 51

Level 52

Level 53

Level 54

Level 55

5k
0:15:15
0:15:30
0:15:00
0:15:15
0:14:45
0:15:00
0:14:30
0:14:45
0:14:15
0:14:30
8k
0:25:04
0:25:28
0:24:39
0:25:04
0:24:14
0:24:39
0:23:50
0:24:14
0:23:25
0:23:50

5 mile

0:25:12
0:25:37
0:24:48
0:25:12
0:24:23
0:24:48
0:23:58
0:24:23
0:23:33
0:23:58
10k
0:31:52
0:32:24
0:31:21
0:31:52
0:30:50
0:31:21
0:30:18
0:30:50
0:29:47
0:30:18
15k
0:48:53
0:49:41
0:48:05
0:48:53
0:47:17
0:48:05
0:46:29
0:47:17
0:45:41
0:46:29

10 mile

0:52:41
0:53:33
0:51:49
0:52:41
0:50:57
0:51:49
0:50:05
0:50:57
0:49:14
0:50:05
20k
1:06:37
1:07:42
1:05:31
1:06:37
1:04:26
1:05:31
1:03:20
1:04:26
1:02:15
1:03:20

Half Mar

1:10:36
1:11:46
1:09:27
1:10:36
1:08:17
1:09:27
1:07:08
1:08:17
1:05:58
1:07:08
25k
1:24:12
1:25:35
1:22:49
1:24:12
1:21:27
1:22:49
1:20:04
1:21:27
1:18:41
1:20:04
30k
1:42:10
1:43:51
1:40:30
1:42:10
1:38:49
1:40:30
1:37:09
1:38:49
1:35:28
1:37:09
Marathon
2:27:15
2:29:39
2:24:50
2:27:15
2:22:25
2:24:50
2:20:00
2:22:25
2:17:35
2:20:00
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:07:17
1:08:23
1:06:11
1:07:17
1:05:04
1:06:11
1:03:58
1:05:04
1:02:52
1:03:58

Half Mar

1:11:40
1:12:50
1:10:29
1:11:40
1:09:19
1:10:29
1:08:08
1:09:19
1:06:58
1:08:08
25k
1:25:53
1:27:18
1:24:29
1:25:53
1:23:04
1:24:29
1:21:40
1:23:04
1:20:15
1:21:40
30k
1:45:14
1:46:58
1:43:31
1:45:14
1:41:47
1:43:31
1:40:03
1:41:47
1:38:20
1:40:03
Marathon
2:34:36
2:37:08
2:32:04
2:34:36
2:29:32
2:32:04
2:27:00
2:29:32
2:24:28
2:27:00
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
1:25:03
1:26:26
1:23:39
1:25:03
1:22:15
1:23:39
1:20:52
1:22:15
1:19:28
1:20:52
30k
1:43:42
1:45:24
1:42:00
1:43:42
1:40:18
1:42:00
1:38:36
1:40:18
1:36:54
1:38:36
Marathon
2:30:55
2:33:24
2:28:27
2:30:55
2:25:59
2:28:27
2:23:30
2:25:59
2:21:02
2:23:30
 
 
 
 
 
 
 
 
 
 
 
 

Level 56

Level 57

Level 58

Level 59

Level 60

5k
0:14:00
0:14:15
0:13:45
0:14:00
0:13:30
0:13:45
0:13:15
0:13:30
0:13:00
0:13:15
8k
0:23:00
0:23:25
0:22:36
0:23:00
0:22:11
0:22:36
0:21:46
0:22:11
0:21:22
0:21:46

5 mile

0:23:08
0:23:33
0:22:44
0:23:08
0:22:19
0:22:44
0:21:54
0:22:19
0:21:29
0:21:54
10k
0:29:16
0:29:47
0:28:44
0:29:16
0:28:13
0:28:44
0:27:42
0:28:13
0:27:10
0:27:42
15k
0:44:53
0:45:41
0:44:05
0:44:53
0:43:16
0:44:05
0:42:28
0:43:16
0:41:40
0:42:28

10 mile

0:48:22
0:49:14
0:47:30
0:48:22
0:46:38
0:47:30
0:45:46
0:46:38
0:44:54
0:45:46
20k
1:01:09
1:02:15
1:00:04
1:01:09
0:58:58
1:00:04
0:57:53
0:58:58
0:56:47
0:57:53

Half Mar

1:04:49
1:05:58
1:03:39
1:04:49
1:02:30
1:03:39
1:01:21
1:02:30
1:00:11
1:01:21
25k
1:17:18
1:18:41
1:15:55
1:17:18
1:14:32
1:15:55
1:13:10
1:14:32
1:11:47
1:13:10
30k
1:33:48
1:35:28
1:32:07
1:33:48
1:30:27
1:32:07
1:28:46
1:30:27
1:27:06
1:28:46
Marathon
2:15:10
2:17:35
2:12:46
2:15:10
2:10:21
2:12:46
2:07:56
2:10:21
2:05:31
2:07:56
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:01:46
1:02:52
1:00:40
1:01:46
0:59:34
1:00:40
0:58:27
0:59:34
0:57:21
0:58:27

Half Mar

1:05:47
1:06:58
1:04:37
1:05:47
1:03:26
1:04:37
1:02:16
1:03:26
1:01:05
1:02:16
25k
1:18:51
1:20:15
1:17:26
1:18:51
1:16:02
1:17:26
1:14:37
1:16:02
1:13:13
1:14:37
30k
1:36:36
1:38:20
1:34:53
1:36:36
1:33:09
1:34:53
1:31:26
1:33:09
1:29:42
1:31:26
Marathon
2:21:56
2:24:28
2:19:24
2:21:56
2:16:52
2:19:24
2:14:20
2:16:52
2:11:48
2:14:20
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
1:18:04
1:19:28
1:16:41
1:18:04
1:15:17
1:16:41
1:13:54
1:15:17
1:12:30
1:13:54
30k
1:35:12
1:36:54
1:33:30
1:35:12
1:31:48
1:33:30
1:30:06
1:31:48
1:28:24
1:30:06
Marathon
2:18:33
2:21:02
2:16:05
2:18:33
2:13:36
2:16:05
2:11:08
2:13:36
2:08:39
2:11:08


Aerobic Monsters Charts

 

AM - Level 1

AM - Level 2

AM - Level 3

AM - Level 4

AM - Level 5

5k
0:27:45
0:28:00
0:27:30
0:27:45
0:27:15
0:27:30
0:27:00
0:27:15
0:26:45
0:27:00
8k
0:45:28
0:45:53
0:45:03
0:45:28
0:44:39
0:45:03
0:44:14
0:44:39
0:43:50
0:44:14

5 mile

0:45:44
0:46:09
0:45:19
0:45:44
0:44:55
0:45:19
0:44:30
0:44:55
0:44:05
0:44:30
10k
0:57:43
0:58:14
0:57:12
0:57:43
0:56:41
0:57:12
0:56:10
0:56:41
0:55:38
0:56:10
15k
1:28:19
1:29:06
1:27:31
1:28:19
1:26:43
1:27:31
1:25:55
1:26:43
1:25:08
1:25:55

10 mile

1:35:07
1:35:59
1:34:16
1:35:07
1:33:25
1:34:16
1:32:33
1:33:25
1:31:42
1:32:33
20k
2:00:03
2:01:08
1:58:59
2:00:03
1:57:54
1:58:59
1:56:49
1:57:54
1:55:44
1:56:49

Half Mar

2:07:11
2:08:19
2:06:02
2:07:11
2:04:53
2:06:02
2:03:44
2:04:53
2:02:36
2:03:44
25k
2:31:34
2:32:56
2:30:12
2:31:34
2:28:51
2:30:12
2:27:29
2:28:51
2:26:07
2:27:29
30k
3:03:41
3:05:21
3:02:02
3:03:41
3:00:23
3:02:02
2:58:43
3:00:23
2:57:04
2:58:43
Marathon
4:24:02
4:26:25
4:21:39
4:24:02
4:19:17
4:21:39
4:16:54
4:19:17
4:14:31
4:16:54
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
2:01:15
2:02:21
2:00:10
2:01:15
1:59:04
2:00:10
1:57:59
1:59:04
1:56:53
1:57:59

Half Mar

2:09:05
2:10:15
2:07:55
2:09:05
2:06:46
2:07:55
2:05:36
2:06:46
2:04:26
2:05:36
25k
2:34:36
2:36:00
2:33:13
2:34:36
2:31:49
2:33:13
2:30:26
2:31:49
2:29:02
2:30:26
30k
3:09:12
3:10:54
3:07:30
3:09:12
3:05:47
3:07:30
3:04:05
3:05:47
3:02:23
3:04:05
Marathon
4:37:14
4:39:44
4:34:44
4:37:14
4:32:14
4:34:44
4:29:45
4:32:14
4:27:15
4:29:45
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
2:33:05
2:34:28
2:31:43
2:33:05
2:30:20
2:31:43
2:28:57
2:30:20
2:27:34
2:28:57
30k
3:06:27
3:08:07
3:04:46
3:06:27
3:03:05
3:04:46
3:01:24
3:03:05
2:59:43
3:01:24
Marathon
4:30:38
4:33:04
4:28:12
4:30:38
4:25:46
4:28:12
4:23:19
4:25:46
4:20:53
4:23:19
 
 
 
 
 
 
 
 
 
 
 
 

AM - Level 6

AM - Level 7

AM - Level 8

AM - Level 9

AM - Level 10

5k
0:26:30
0:26:45
0:26:15
0:26:30
0:26:00
0:26:15
0:25:45
0:26:00
0:25:30
0:25:45
8k
0:43:25
0:43:50
0:43:00
0:43:25
0:42:36
0:43:00
0:42:11
0:42:36
0:41:47
0:42:11

5 mile

0:43:40
0:44:05
0:43:16
0:43:40
0:42:51
0:43:16
0:42:26
0:42:51
0:42:01
0:42:26
10k
0:55:07
0:55:38
0:54:36
0:55:07
0:54:05
0:54:36
0:53:34
0:54:05
0:53:02
0:53:34
15k
1:24:20
1:25:08
1:23:32
1:24:20
1:22:45
1:23:32
1:21:57
1:22:45
1:21:09
1:21:57

10 mile

1:30:50
1:31:42
1:29:59
1:30:50
1:29:08
1:29:59
1:28:16
1:29:08
1:27:25
1:28:16
20k
1:54:39
1:55:44
1:53:34
1:54:39
1:52:29
1:53:34
1:51:24
1:52:29
1:50:19
1:51:24

Half Mar

2:01:27
2:02:36
2:00:18
2:01:27
1:59:09
2:00:18
1:58:01
1:59:09
1:56:52
1:58:01
25k
2:24:45
2:26:07
2:23:23
2:24:45
2:22:01
2:23:23
2:20:39
2:22:01
2:19:17
2:20:39
30k
2:55:25
2:57:04
2:53:46
2:55:25
2:52:06
2:53:46
2:50:27
2:52:06
2:48:48
2:50:27
Marathon
4:12:08
4:14:31
4:09:46
4:12:08
4:07:23
4:09:46
4:05:00
4:07:23
4:02:38
4:05:00
 
 
 
 
 
 
 
 
 
 
 
On Low Mileage (< 50 miles per week on average)
 
 
 
 
 
 
20k
1:55:48
1:56:53
1:54:42
1:55:48
1:53:37
1:54:42
1:52:31
1:53:37
1:51:26
1:52:31

Half Mar

2:03:16
2:04:26
2:02:06
2:03:16
2:00:57
2:02:06
1:59:47
2:00:57
1:58:37
1:59:47
25k
2:27:38
2:29:02
2:26:15
2:27:38
2:24:51
2:26:15
2:23:28
2:24:51
2:22:04
2:23:28
30k
3:00:41
3:02:23
2:58:58
3:00:41
2:57:16
2:58:58
2:55:34
2:57:16
2:53:51
2:55:34
Marathon
4:24:45
4:27:15
4:22:15
4:24:45
4:19:45
4:22:15
4:17:15
4:19:45
4:14:45
4:17:15
 
 
 
 
 
 
 
 
 
 
 
On Moderate Mileage (50 - 70 miles per week on average)
 
 
 
 
 
25k
2:26:12
2:27:34
2:24:49
2:26:12
2:23:26
2:24:49
2:22:03
2:23:26
2:20:41
2:22:03
30k
2:58:03
2:59:43
2:56:22
2:58:03
2:54:41
2:56:22
2:53:00
2:54:41
2:51:20
2:53:00
Marathon
4:18:27
4:20:53