Running pace calculator
Work out your running pace, finish time, or target distance for any race — 5K, 10K, half marathon, or marathon.
What is running pace?
Pace is the amount of time it takes to cover a fixed unit of distance — usually expressed as minutes per kilometer or minutes per mile. It's the flip side of speed: instead of asking "how far in an hour?" (speed), pace asks "how long for this one unit?" Runners tend to think in pace because race and training goals are naturally distance-based — a marathon plan talks about "5:30 per km," not "10.9 km/h," even though they describe the same effort.
Pace vs. speed
The two are simple reciprocals of each other. To convert a pace in minutes per kilometer to a speed in km/h, divide 60 by the pace: a 5:00/km pace is 60 ÷ 5 = 12 km/h. The same logic applies in miles: a pace of 8:00/mile is 60 ÷ 8 = 7.5 mph. This calculator shows both automatically, so you don't have to do the conversion by hand.
Tips to improve your running pace
- Run most miles easy. Roughly 80% of weekly volume at a conversational pace builds the aerobic base that makes faster paces feel sustainable.
- Add structured speed work. Intervals, tempo runs, and strides train your body to hold a faster pace for longer.
- Work on cadence and form. A slightly quicker stride turnover (often 170–180 steps/minute) can improve efficiency without you having to "try harder."
- Practice race pace on tired legs. Running goal pace at the end of a long run teaches your body to hold it when it matters.
- Fuel and hydrate properly. Pace fades fastest when glycogen or fluid stores run low — this matters most for efforts over 60–90 minutes.
Common race pace reference
| Pace / km | Pace / mile | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|---|
| 4:00 | 6:26 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30 | 7:15 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00 | 8:03 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:30 | 8:51 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00 | 9:39 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30 | 10:28 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00 | 11:16 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
Frequently asked questions
How do I calculate my running pace?
Pace is your time divided by distance. For example, running 5K in 25 minutes gives a pace of 5 minutes per kilometer (25 ÷ 5).
What is a good 5K pace for beginners?
Most beginner runners finish a 5K somewhere between 6:00 and 8:00 per kilometer (about 30–40 minutes total). Pace varies a lot by age, fitness level, and terrain.
How do I convert pace between km and miles?
Multiply a per-km pace by 1.60934 to get per-mile pace, or divide a per-mile pace by 1.60934 to get per-km pace. The reference table below lists both side by side for common paces.
How do I convert pace to speed?
Speed (km/h) = 60 ÷ pace in minutes per km. For example, a 5:00/km pace equals 60 ÷ 5 = 12 km/h. In miles, speed (mph) = 60 ÷ pace in minutes per mile.
What pace do I need to run a sub-4-hour marathon?
A marathon (42.195 km) in under 4 hours requires an average pace of about 5:41 per km (9:09 per mile), which works out to roughly 10.6 km/h.
Why does my GPS watch pace differ from this calculator?
GPS pace is measured in real time over short, noisy intervals and can drift with satellite signal, tree cover, or tunnels. This calculator gives your true average pace over the full distance and time you enter, which is generally more reliable for planning.
Should I train at race pace or slower?
Most training volume (roughly 80%) should be run at an easy, conversational pace — noticeably slower than race pace. Faster race-pace or interval work should make up a smaller, more targeted portion of your weekly mileage.