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This table has been kindly prepared by Malcolm Hinsley and it enables you to predict your P.B. at various distances based on your P.B. at another distance. An allowance is made for running shorter distances at a faster pace.
The table should be used as a rough guide. The first time indicates your P.B. over the distance, the second is the corresponding pace in minutes per mile. Once you have located the row that corresponds with a certain time for the distance, look across horizontally for a rough estimate of what you should be capable of at the other distances. For example, if your best time over 10K is about 47 minutes (7:34 per mile) you could expect to run 5K in 22:23, 10M in 1:18:11, a half marathon in 01:44:25, 20M in 2:44:08 or a marathon in 3:39:21 (8:22 per mile). Remember though this is only a rough guide and if your 10K P.B. was achieved after several months of 10K specific training you would need to train up appropriately for the other distances.
| 5K | 10K | 10M | Half Marathon | 20M | Marathon |
| 00:14:17 (04:36) | 00:30:00 (04:50) | 00:49:54 (04:59) | 01:06:39 (05:05) | 01:44:46 (05:14) | 02:20:00 (05:20) |
| 00:14:46 (04:45) | 00:31:00 (04:59) | 00:51:34 (05:09) | 01:08:52 (05:15) | 01:48:16 (05:25) | 02:24:40 (05:31) |
| 00:15:15 (04:54) | 00:32:00 (05:09) | 00:53:14 (05:19) | 01:11:06 (05:25) | 01:51:45 (05:35) | 02:29:20 (05:42) |
| 00:15:43 (05:03) | 00:33:00 (05:19) | 00:54:54 (05:29) | 01:13:19 (05:36) | 01:55:15 (05:46) | 02:34:00 (05:52) |
| 00:16:12 (05:13) | 00:34:00 (05:28) | 00:56:33 (05:39) | 01:15:32 (05:46) | 01:58:44 (05:56) | 02:38:40 (06:03) |
| 00:16:40 (05:22) | 00:35:00 (05:38) | 00:58:13 (05:49) | 01:17:46 (05:56) | 02:02:14 (06:07) | 02:43:21 (06:14) |
| 00:17:09 (05:31) | 00:36:00 (05:48) | 00:59:53 (05:59) | 01:19:59 (06:06) | 02:05:43 (06:17) | 02:48:01 (06:24) |
| 00:17:37 (05:40) | 00:37:00 (05:57) | 01:01:33 (06:09) | 01:22:12 (06:16) | 02:09:13 (06:28) | 02:52:41 (06:35) |
| 00:18:06 (05:49) | 00:38:00 (06:07) | 01:03:13 (06:19) | 01:24:26 (06:27) | 02:12:43 (06:38) | 02:57:21 (06:46) |
| 00:18:35 (05:59) | 00:39:00 (06:17) | 01:04:53 (06:29) | 01:26:39 (06:37) | 02:16:12 (06:49) | 03:02:01 (06:56) |
| 00:19:03 (06:08) | 00:40:00 (06:26) | 01:06:32 (06:39) | 01:28:52 (06:47) | 02:19:42 (06:59) | 03:06:41 (07:07) |
| 00:19:32 (06:17) | 00:41:00 (06:36) | 01:08:12 (06:49) | 01:31:06 (06:57) | 02:23:11 (07:10) | 03:11:21 (07:18) |
| 00:20:00 (06:26) | 00:42:00 (06:45) | 01:09:52 (06:59) | 01:33:19 (07:07) | 02:26:41 (07:20) | 03:16:01 (07:28) |
| 00:20:29 (06:35) | 00:43:00 (06:55) | 01:11:32 (07:09) | 01:35:32 (07:17) | 02:30:10 (07:31) | 03:20:41 (07:39) |
| 00:20:57 (06:45) | 00:44:00 (07:05) | 01:13:12 (07:19) | 01:37:45 (07:28) | 02:33:40 (07:41) | 03:25:21 (07:50) |
| 00:21:26 (06:54) | 00:45:00 (07:14) | 01:14:51 (07:29) | 01:39:59 (07:38) | 02:37:09 (07:51) | 03:30:01 (08:00) |
| 00:21:55 (07:03) | 00:46:00 (07:24) | 01:16:31 (07:39) | 01:42:12 (07:48) | 02:40:39 (08:02) | 03:34:41 (08:11) |
| 00:22:23 (07:12) | 00:47:00 (07:34) | 01:18:11 (07:49) | 01:44:25 (07:58) | 02:44:08 (08:12) | 03:39:21 (08:22) |
| 00:22:52 (07:21) | 00:48:00 (07:43) | 01:19:51 (07:59) | 01:46:39 (08:08) | 02:47:38 (08:23) | 03:44:01 (08:33) |
| 00:23:20 (07:31) | 00:49:00 (07:53) | 01:21:31 (08:09) | 01:48:52 (08:18) | 02:51:07 (08:33) | 03:48:41 (08:43) |
| 00:23:49 (07:40) | 00:50:00 (08:03) | 01:23:10 (08:19) | 01:51:05 (08:29) | 02:54:37 (08:44) | 03:53:21 (08:54) |
| 00:24:18 (07:49) | 00:51:00 (08:12) | 01:24:50 (08:29) | 01:53:19 (08:39) | 02:58:07 (08:54) | 03:58:01 (09:05) |
| 00:24:46 (07:58) | 00:52:00 (08:22) | 01:26:30 (08:39) | 01:55:32 (08:49) | 03:01:36 (09:05) | 04:02:41 (09:15) |
| 00:25:15 (08:07) | 00:53:00 (08:32) | 01:28:10 (08:49) | 01:57:45 (08:59) | 03:05:06 (09:15) | 04:07:21 (09:26) |
| 00:25:43 (08:17) | 00:54:00 (08:41) | 01:29:50 (08:59) | 01:59:58 (09:09) | 03:08:35 (09:26) | 04:12:01 (09:37) |
| 00:26:12 (08:26) | 00:55:00 (08:51) | 01:31:29 (09:09) | 02:02:12 (09:19) | 03:12:05 (09:36) | 04:16:41 (09:47) |
| 00:26:40 (08:35) | 00:56:00 (09:01) | 01:33:09 (09:19) | 02:04:25 (09:30) | 03:15:34 (09:47) | 04:21:21 (09:58) |
| 00:27:09 (08:44) | 00:57:00 (09:10) | 01:34:49 (09:29) | 02:06:38 (09:40) | 03:19:04 (09:57) | 04:26:01 (10:09) |
| 00:27:38 (08:53) | 00:58:00 (09:20) | 01:36:29 (09:39) | 02:08:52 (09:50) | 03:22:33 (10:08) | 04:30:41 (10:19) |
| 00:28:06 (09:03) | 00:59:00 (09:30) | 01:38:09 (09:49) | 02:11:05 (10:00) | 03:26:03 (10:18) | 04:35:21 (10:30) |
| 00:28:35 (09:12) | 01:00:00 (09:39) | 01:39:48 (09:59) | 02:13:18 (10:10) | 03:29:32 (10:29) | 04:40:01 (10:41) |
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