Altitude Running Pace Chart: How Much Slower at Elevation?
Comprehensive pace adjustment tables for running at altitude. Find your equivalent pace at 1000m, 1500m, 2000m, and beyond based on scientific research and real race data.
Running at altitude slows you down—but by how much? This comprehensive pace chart helps you understand exactly what to expect based on elevation, event type, and acclimation status.
Quick Reference: Pace Slowdown by Altitude
The table below shows approximate percent slowdown for different altitudes and event types, based on the 7% VO2max reduction per 1000m model calibrated to real race data.
Non-Acclimated Runner
| Altitude | 1500m-3k | 5k-10k | Half-Marathon+ | Easy Run |
|---|---|---|---|---|
| 1000m (3,280 ft) | 3.5% | 2.8% | 2.1% | 1.0% |
| 1500m (4,920 ft) | 5.2% | 4.2% | 3.1% | 1.5% |
| 1800m (5,900 ft) | 6.2% | 5.0% | 3.8% | 1.8% |
| 2000m (6,560 ft) | 6.9% | 5.6% | 4.2% | 2.0% |
| 2500m (8,200 ft) | 8.6% | 6.9% | 5.2% | 2.5% |
| 3000m (9,840 ft) | 10.2% | 8.3% | 6.2% | 3.0% |
Fully Acclimated Runner (3+ weeks)
| Altitude | 1500m-3k | 5k-10k | Half-Marathon+ | Easy Run |
|---|---|---|---|---|
| 1000m | 1.8% | 1.4% | 1.0% | 0.5% |
| 1500m | 2.6% | 2.1% | 1.6% | 0.8% |
| 1800m | 3.1% | 2.5% | 1.9% | 0.9% |
| 2000m | 3.4% | 2.8% | 2.1% | 1.0% |
| 2500m | 4.3% | 3.5% | 2.6% | 1.3% |
| 3000m | 5.1% | 4.1% | 3.1% | 1.5% |
Sample Pace Conversions
If your sea level 5k pace is 5:00/km, here's what to expect at different altitudes:
| Altitude | Non-Acclimated | Partially Acclimated | Fully Acclimated |
|---|---|---|---|
| 1000m | 5:08/km | 5:06/km | 5:04/km |
| 1500m | 5:13/km | 5:09/km | 5:06/km |
| 1800m | 5:15/km | 5:11/km | 5:08/km |
| 2000m | 5:17/km | 5:13/km | 5:09/km |
| 2500m | 5:21/km | 5:16/km | 5:11/km |
Real-World Altitude Locations
Here are popular running destinations and their typical altitude effects:
| Location | Altitude | 5k Impact (Non-Accl.) |
|---|---|---|
| Boulder, CO | 1,655m (5,430 ft) | ~4.5% slower |
| Denver, CO | 1,609m (5,280 ft) | ~4.3% slower |
| Mexico City | 2,240m (7,350 ft) | ~6.0% slower |
| Flagstaff, AZ | 2,106m (6,909 ft) | ~5.8% slower |
| Leadville, CO | 3,094m (10,152 ft) | ~8.5% slower |
| Bogotá, Colombia | 2,640m (8,660 ft) | ~7.2% slower |
Why Short Races Suffer More
The exponent (α) in the altitude model reflects how much each event type depends on VO2max:
- Short races (1500m-3k): Run at ~95-100% VO2max → most affected (α = 0.5)
- 5k-10k: Run at ~85-95% VO2max → high impact (α = 0.4)
- Half-Marathon+: Run at ~75-85% VO2max → moderate impact (α = 0.3)
- Easy runs: Run at ~60-70% VO2max → minimal impact (α = 0.15)
This is why a 3k time trial feels brutal at altitude while an easy jog barely changes.
NCAA Altitude Adjustments
For reference, here are the NCAA's altitude adjustment times for track events (qualifying performances):
| Event | 1000-1249m | 1250-1499m | 1500-1749m | 1750-1999m |
|---|---|---|---|---|
| 1500m | +1.5s | +3.0s | +4.5s | +6.0s |
| 5k | +10s | +20s | +30s | +40s |
| 10k | +20s | +40s | +60s | +80s |
These adjustments align closely with our ~7% VO2max/1000m model.
How to Use This Chart
- Know your sea level fitness: Use recent race times or calculate your VDOT
- Find your target altitude: Check the location's elevation
- Check your acclimation status: How long have you been at altitude?
- Look up the percentage: Find the intersection of altitude + event type
- Calculate adjusted pace: Sea level pace ÷ (1 - slowdown%)
For automatic calculations, use our Altitude Running Calculator.
Important Considerations
Individual Variation
These tables represent average responses. Some runners tolerate altitude better than others due to genetics, iron status, and baseline fitness.
Heat and Humidity Compound the Effect
At altitude, you may also face intense sun and low humidity. Factor in additional heat adjustment using our Heat Calculator.
Health Takes Priority
Above 2500m, altitude sickness becomes a real concern. If you experience headaches, dizziness, or nausea, prioritize your health over pace goals.
Related Resources
- Altitude Running Calculator - Automatic pace conversion
- How Altitude Affects Running Performance - The science explained
- Altitude Acclimation Guide - How to prepare
- Running Heat Calculator - Heat adjustments
- Jack Daniels VDOT Calculator - Training paces