5:40 per mile pace
5:40 min/mile is a highly competitive pace most club runners only hold for shorter races. Here’s what it does over every distance, in plain maths — then the harder question of when to run it.
Even splits at 5:40 /mi
| 1 mile | 5:40 |
| 2 miles | 11:20 |
| 3 miles | 17:00 |
| 4 miles | 22:40 |
| 5 miles | 28:20 |
| 6 miles | 34:00 |
| 7 miles | 39:40 |
| 8 miles | 45:20 |
| 9 miles | 51:00 |
| 10 miles | 56:40 |
Race times at 5:40 per mile
Every finish below assumes you hold 5:40 /mi evenly the whole way — a useful yardstick, not a prediction. Real races fade; the pace calculator does the Riegel-adjusted version from a race you’ve actually run.
| Distance | Finish time | Pace /km |
|---|---|---|
| Mile | 5:40 | 3:31 |
| 5K | 17:36 | 3:31 |
| 10K | 35:13 | 3:31 |
| 15K | 52:49 | 3:31 |
| Half marathon | 1:14:17 | 3:31 |
| Marathon | 2:28:34 | 3:31 |
Is 5:40 per mile a good pace?
Honestly, the number matters less than the day it lands on. 5:40 /mi is a highly competitive pace most club runners only hold for shorter races. If it’s your goal-race pace, most of your training should happen slower than this — the fastest way to a faster race is a pile of easy kilometres and a handful of hard ones, run on the right days. If it already feels easy, it’s a fine cruising pace to build your base on.
A pace chart can tell you the maths. It can’t tell you whether today is a day to hit it — that depends on your sleep, your legs, and the runs already behind you. That gap is exactly what Liftrun was built to close.