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    Pace Calculator

    Calculate running pace, finish time, or distance. Includes preset race distances for marathon, half-marathon, 10K, and 5K with split times.

    Free to use. Runs in your browser.

    Enter distance and time to calculate running pace per mile or kilometre. A 10-minute mile equals 6:13 per km. A sub-4-hour marathon requires 9:09 per mile or 5:41 per km.

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    Why Pace Matters More Than Speed

    Runners don't talk about speed. They talk about pace. There's a reason: pace tells you something speed doesn't, exactly how long each mile or kilometre takes, which makes it directly useful for race planning, training zones, and workout pacing.

    Think of pace like a metronome. If you know you need to run a 5K in 25 minutes, your pace needs to be 5:00 min/km. That's one number you can lock into your brain and check against your watch every kilometre. "Am I on track?" becomes a simple yes/no question.

    This calculator works three ways: give it any two of pace, time, and distance, and it'll figure out the third. Planning a half marathon and want to know if a 2-hour finish is realistic? Enter 21.1 km and 2:00:00, it'll tell you that means holding a 5:41 min/km pace for 21 kilometres.

    Average Pace by Experience Level

    Where do you fit? These ranges come from large race databases and running surveys:

    Level5K Pace10K PaceHalf MarathonMarathon
    Beginner7:00 to 8:00 min/km7:30 to 8:30 min/km8:00 to 9:00 min/km8:30 to 10:00 min/km
    Intermediate5:00 to 6:00 min/km5:30 to 6:30 min/km5:45 to 6:45 min/km6:00 to 7:00 min/km
    Advanced3:45 to 4:30 min/km4:00 to 5:00 min/km4:15 to 5:15 min/km4:30 to 5:30 min/km
    Elite<3:30 min/km<3:45 min/km<3:45 min/km<3:15 min/km

    What this means for you: Notice how pace slows as race distance increases, even elite runners are 30 to 60 seconds per km slower in a marathon than a 5K. This is normal and expected. If your 5K pace is 6:00 min/km, don't expect to hold that for a half marathon. A more realistic half marathon pace would be 6:30 to 7:00 min/km.

    Training Zones: The 5 Paces Every Runner Should Know

    Your training pace should vary by workout type. Running every session at the same speed is the #1 mistake recreational runners make. Here are the five zones:

    Easy / Recovery Pace (60 to 70% max HR)

    1:30 to 2:00 min/km slower than your 5K race pace. You should be able to hold a full conversation. This is where 80% of your weekly mileage should happen, it builds aerobic base without burning you out.

    Tempo / Threshold Pace (80 to 85% max HR)

    Roughly your half marathon race pace. "Comfortably hard", you can speak in short sentences but not hold a conversation. Improves your lactate threshold, which directly translates to faster race times.

    Interval Pace (90 to 95% max HR)

    Near your 5K race pace or slightly faster. Hard effort with recovery breaks between repeats. Improves VO2 max, your body's ability to use oxygen. Typical workout: 5 x 1 km at interval pace with 90-second rest. Check our VO2 Max Calculator to estimate your fitness level.

    Sprint / Repetition Pace (95%+ max HR)

    Faster than 5K pace. Short bursts (200 to 400m) with full recovery. Improves running economy and speed. Used sparingly, once per week at most.

    Race Pace

    The pace you aim to hold during your target race. Practice this in dedicated "race pace" sessions (e.g., 5K at goal marathon pace) so your body knows what it feels like. This calculator helps you find that number.

    Race Prediction: How Fast Can You Race?

    If you know your 5K time, you can estimate your potential at longer distances using the Riegel formula. It's not perfect, it assumes equal training for both distances, but it gives a solid ballpark:

    If Your 5K Time Is...Predicted 10KPredicted Half MarathonPredicted Marathon
    20:0041:301:32:003:13:00
    25:0051:501:55:004:02:00
    30:001:02:152:18:004:50:00
    35:001:12:402:41:005:38:00

    What this means for you: These predictions assume you've specifically trained for the longer distance. A 25-minute 5K runner could run a 4:02 marathon, but only after months of marathon-specific training. Without that long-run base, you'd likely be 20 to 30 minutes slower. Use these as targets to train toward, not guarantees.

    How to Improve Your Pace

    Run More (Slowly)

    The biggest pace improvement comes from running more total volume at an easy pace. Adding 10 to 15% more weekly mileage (slowly!) builds your aerobic engine. 80% of elite runners' training is done at an easy, conversational pace.

    Add One Speed Session Per Week

    Intervals, tempo runs, or fartlek sessions. Even one quality session per week produces measurable pace improvements within 6 to 8 weeks. Start with short intervals (200 to 400m) and gradually extend them as your fitness grows.

    Lose Excess Weight

    Research shows that every pound lost improves pace by roughly 2 seconds per mile. That means a 10-pound weight loss could shave 20 seconds off your mile pace, significant over race distance. Use our Weight Loss Calculator to plan safely.

    Strength Train

    Two sessions per week of squats, lunges, calf raises, and core work improves running economy by 2 to 8% according to a meta-analysis in Sports Medicine. That's free speed without running faster.

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    How to use this tool

    1

    Select what you want to calculate: Pace, Time, or Distance

    2

    Enter the known values (e.g., time and distance to find pace)

    3

    Use preset distance buttons for common race distances

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    Frequently Asked Questions

    What is running pace and how is it measured?
    Pace is the time it takes to cover one mile or one kilometre, expressed as min/mi or min/km. A 6:00 min/km pace means you run one kilometre in 6 minutes. Runners prefer pace over speed because it directly translates to race planning: if you know your pace, you know your finish time.
    How do I calculate my running pace?
    Divide your total time by the distance. A 5K in 30 minutes is 30 / 5 = 6:00 min/km. This calculator does it for you and works three ways: enter any two of pace, time, and distance to find the third.
    What is a good pace for beginners?
    Most beginners run comfortably at 7:00 to 8:00 min/km (10:00 to 12:00 min/mi). The key test: can you hold a conversation while running? If you're gasping for air, slow down. Speed comes naturally after weeks of consistent training at an easy pace.
    How can I improve my running pace?
    Run more total volume at an easy pace (80% of your training should be conversational), add one interval or tempo session per week, strength train twice a week, and increase weekly mileage by no more than 10% per week. Consistency over months produces the biggest gains.
    What pace do I need to run a sub-2-hour half marathon?
    A sub-2:00 half marathon (21.1 km) requires a pace of 5:41 min/km or 9:09 min/mi. That's a solid intermediate target. For reference, the average half marathon finisher runs about 6:20 min/km (2:15:00 finish).
    Why is my race pace slower than my training pace?
    Race distances are longer than most training runs, so you can't sustain your shorter-run pace. A 5K-pace training run is very different from a marathon-pace run. As a rule, add 15 to 30 seconds per km for every doubling of distance. Your easy training pace should be 1:00 to 2:00 min/km slower than your 5K race pace.
    What is negative splitting?
    Running the second half of a race faster than the first. It's the most efficient pacing strategy, you conserve energy early and speed up as you warm up. Most world records are set with negative splits. Aim to run the first half 5 to 10 seconds per km slower than your target pace.
    How do I convert pace from min/km to min/mi?
    Multiply your min/km pace by 1.609 to get min/mi. So a 5:00 min/km pace equals about 8:03 min/mi. Or divide min/mi by 1.609 to get min/km. This calculator handles both units automatically.
    What's the difference between pace and speed?
    Pace is time per distance (6:00 min/km). Speed is distance per time (10 km/h). They're inverses of each other. Runners use pace because it's more practical for race planning, you can check your watch each kilometre and know if you're on target.
    How much does weather affect running pace?
    Significantly. Heat above 15°C (60°F) slows pace by roughly 1 to 3% per 5°C increase. A runner who does 5:00 min/km in cool weather might run 5:15 to 5:30 in 30°C heat. Wind, humidity, and altitude also have measurable effects. Adjust expectations on hot or windy race days.
    Should I run at the same pace every day?
    No, that's the #1 mistake recreational runners make. Your training should include easy days (80% of volume), tempo days, interval sessions, and long slow runs. Running every session at the same 'medium' effort leaves you too tired to go hard and too fast to recover properly.
    Can I predict my marathon time from my 5K time?
    Roughly, yes. Multiply your 5K time by 4.65 for an estimated marathon time (assuming proper marathon training). A 25-minute 5K runner could target roughly 1:56 for a half marathon and 4:02 for a full marathon, but only with distance-specific training.

    Results are for general informational purposes only and should be checked before use. They are not professional advice. See our Disclaimer and Terms of Service.