This worked for me.
CtrlB will build your file
CtrlShiftB will run it (in external cmd!!, Aww yiss!)
{
"cmd": ["fpc", "${file_path}/${file_base_name}"],
"selector": "source.pascal",
"variants": [
{
"cmd": ["start", "cmd", "/c", "$file_base_name.exe & pause"],
"name": "Run",
"shell": true
}
]
}