Cross Distance Tables for Runners

What is a cross distance table?

A cross distance table is a tool used by runners to determine the equivalent time and pace that they can expect to achieve for a run of a specific distance given the runner's previous performance in another distance.

Read More...

This tool is often referred to as a race time predictor or race performance predictor. Many prominent running websites offer this type of calculator.

How do the Meteor.run tables and Cross Distance Calculator differ? Our tool is based on empirical data derived from actual race results that include the performances of runners of all age groups, genders and fitness levels. This data ensures that the results are accurate across a wider array of runners.

What exactly do these tables show? Each table shows the average pace that one should expect to achieve for a given distance based on a past performance in a different distance. There are limitations, and for the most part these limitation apply to any similar tool. One cannot train for and complete a 5k one day, then without further training go attempt to complete a marathon the next day and expect to achieve the time or pace shown in these tables.

What is this tool good for? Say you have just completed a 10k race and your are very pleased with your performance. You then decide it is time to try a half marathon. You take a rest for a few days and then begin training for this new event. But as you prepare for the event you begin to wonder, how fast can I expect to run this new distance? It is exactly this question that we provide you an answer for here.

The tables below show you a few examples. But if you want to get the answer that is specific to you, your age, gender and fitness level, we suggest you use the Meteor.run Cross Distance Calculator. The results in these tables are derived from the calculator.

Hide this...

Cross Distance Table for Women Aged 30-34

5k 10k Half Mara- thon
5:00 min/km 5:09 min/km 5:15 min/km 5:09 min/km
6:00 min/km 6:02 min/km 6:06 min/km 6:05 min/km
7:00 min/km 6:59 min/km 7:06 min/km 6:58 min/km

Cross distance equivalency table for women aged 30 to 34. The Table is based on a reference distance of 5k with reference paces of 5:00 minutes per kilometer, 6:00 min/km and 7:00 min/km. You can click or tap on the corresponding pace to see the calculator results page for that specific result, and to find values for all age groups, gender and any pace or time.

Cross Distance Table for Men Aged 40-44

5k 10k Half Mara- thon
5:00 min/km 5:15 min/km 5:25 min/km 5:30 min/km
6:00 min/km 5:57 min/km 6:11 min/km 6:15 min/km
7:00 min/km 6:56 min/km 7:08 min/km 7:14 min/km

Cross distance equivalency table for men aged 40 to 44. The Table is based on a reference distance of 5k with reference paces of 5:00 minutes per kilometer, 6:00 min/km and 7:00 min/km. You can click or tap on the corresponding pace to see the calculator results page for that specific result, and to find values for all age groups, gender and any pace or time.

Cross Distance Table for Women Aged 50-54

5k 10k Half Mara- thon
5:00 min/km 5:23 min/km 5:33 min/km 5:33 min/km
6:00 min/km 6:18 min/km 6:28 min/km 6:25 min/km
7:00 min/km 7:19 min/km 7:23 min/km 7:20 min/km

Cross distance equivalency table for women aged 50 to 54. The Table is based on a reference distance of 5k with reference paces of 5:00 minutes per kilometer, 6:00 min/km and 7:00 min/km. You can click or tap on the corresponding pace to see the calculator results page for that specific result, and to find values for all age groups, gender and any pace or time.

Cross Distance Table for Men Aged 60-64

5k 10k Half Mara- thon
5:00 min/km 5:24 min/km 5:48 min/km 5:59 min/km
6:00 min/km 6:16 min/km 6:47 min/km 6:56 min/km
7:00 min/km 7:09 min/km 7:37 min/km 7:41 min/km

Cross distance equivalency table for men aged 60 to 64. The Table is based on a reference distance of 5k with reference paces of 5:00 minutes per kilometer, 6:00 min/km and 7:00 min/km. You can click or tap on the corresponding pace to see the calculator results page for that specific result, and to find values for all age groups, gender and any pace or time.