Pace Calculator
Calculate running pace, finish time, or distance for any race or training run.
Calculate running pace, finish time, or total distance — and convert between all pace units.
Choose what to calculate, fill in the other two fields, then press Calculate.
Covering 10.00 km (6.21 miles) in 50:00 is a pace of 5:00 per kilometre, or 8:03 per mile — about 12.0 km/h.
Breakdown
- Pace per km
- 5:00
- Pace per mile
- 8:03
- Speed
- 12.00 km/h
- Speed
- 7.46 mph
Show your working
This pace over standard distances
| Race | Finish time | Distance |
|---|---|---|
| 5K | 25:00 | 5.00 km |
| 10K | 50:00 | 10.00 km |
| Half marathon | 1:45:29 | 21.10 km |
| Marathon | 3:30:59 | 42.20 km |
Assumes the same pace held for the whole distance, which few runners manage over a marathon.
Assumptions
- An even pace is assumed throughout; real races have faster and slower sections.
- A mile is taken as 1.60934 km, and the marathon as 42.195 km.
- No allowance is made for hills, wind, heat or terrain.
- Race predictions from a shorter distance tend to be optimistic as the distance grows.
Enter how far you've run and how long it took. We'll project your finish time for a target distance.
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Pace facts
- What pace is a 50-minute 10K?
- 5:00 per kilometre, or 8:03 per mile — about 12.0 km/h.
- How do I convert pace per km to per mile?
- Multiply by 1.60934. A 5:00/km pace is 8:03 per mile.
- Can I predict a marathon from a 10K?
- Only roughly. Holding 10K pace for 42.195 km would give 3:30:59, but almost nobody manages it — most runners slow considerably.
- What is the difference between pace and speed?
- Pace is time per distance (minutes per km); speed is distance per time (km/h). They are reciprocals: 5:00/km is 12 km/h.
Running Pace Explained
What is running pace?
Running pace is the time taken to cover a unit of distance, expressed as minutes:seconds per kilometre (min/km) or per mile (min/mi). It is the inverse of speed: a pace of 5:00/km equals 12 km/h; 6:00/km equals 10 km/h. Unlike speed, pace scales intuitively — doubling your race distance at the same pace doubles your finish time, making it easier to plan training and race strategy than working in km/h.
The three values this calculator solves
Pace, time, and distance are mathematically linked by: Pace = Time ÷ Distance; Time = Pace × Distance; Distance = Time ÷ Pace. The Basic Calculator handles all three — select which value to find, fill in the other two, and press Calculate. The Pace Converter tab converts any pace to all common units instantly. The Finish Time tab projects your race finish from your mid-race split.
Pace zones and training intensity
Runners typically train across several intensity zones: Easy pace (conversational, ~65–70% max heart rate) — makes up 70–80% of all training volume. Tempo/threshold pace (~85–90% max heart rate) — comfortably hard, sustainable for 20–60 minutes. Interval pace (~90–95% max heart rate) — used for short repeated efforts. Training at varied intensities produces better fitness adaptations than always running at the same effort.
Common race distance pace benchmarks
Approximate finish times at different paces: at 5:00/km — 5K in 25:00, 10K in 50:00, half marathon in 1:45, marathon in 3:31. At 6:00/km — 5K in 30:00, 10K in 1:00:00, half marathon in 2:06, marathon in 4:13. At 7:00/km — 5K in 35:00, 10K in 1:10:00, half marathon in 2:27, marathon in 4:55. Use the Finish Time tab to project your result from your current running pace. Track your daily step count alongside training with the steps calculator.
Worked example
You complete a 10 km run in 52 minutes 30 seconds. Pace = 52:30 ÷ 10 = 5:15 per km (8:27 per mile). To convert: multiply km pace by 1.60934 → 5.25 min × 1.60934 = 8.449 min/mile = 8:27. At this pace, your projected half marathon time is 1:51:13 and marathon 3:42:27.
Training with Pace
Easy and recovery runs
Easy-pace running (fully conversational effort) should make up around 70–80% of total training volume for most recreational and competitive runners. Easy runs build aerobic base, improve fat oxidation, and allow muscles to recover between harder sessions. Running every session "medium hard" is one of the most common training mistakes — it accumulates fatigue without producing the intended cardiovascular adaptations of either easy or hard efforts. The BMR calculator shows how different activity levels affect your total daily calorie needs.
Tempo and threshold running
Threshold pace is the speed at which lactate production and clearance are in balance — the fastest effort sustainable for roughly 20–60 minutes continuously. Running at this pace improves the speed you can maintain without accumulating fatigue-causing lactate. Common formats: 20–40 minute tempo runs at a comfortably hard effort, or cruise intervals (e.g. 3 × 10 min with 2 min rest). You should be able to speak in short broken sentences but not hold a conversation.
Interval training
Interval sessions run above threshold — typically at a pace sustainable for 3–8 minutes — target VO2max, one of the strongest predictors of endurance performance. Classic formats: 5 × 1 km or 6 × 800 m with equal rest. The key is running hard enough to be breathless by the end of each rep but recovering enough to hit the same pace on the next one. Intervals improve both raw speed and the efficiency of faster running. For nutrition to support hard training, the macro calculator sets protein, carb, and fat targets based on your activity level.
How to improve your running pace
Consistent training volume is the biggest driver of pace improvement. Supplementary strategies: adding 4 × 20-second strides at the end of easy runs develops leg speed without significant fatigue. Gradually increasing weekly distance by no more than 10% per week minimises injury risk. Strength training — particularly single-leg exercises like split squats and step-ups — improves running economy (how efficiently you convert energy to forward motion) and reduces injury rates.
Frequently Asked Questions
What is a good running pace for beginners?
A good beginner's easy pace is whatever feels comfortable — typically 7:00–9:00 min/km (11:15–14:30 min/mile). The most important factor is effort, not speed: you should be able to hold a full conversation throughout. Pace improves naturally with consistent training over weeks and months; trying to run faster than your aerobic fitness supports leads to injury and burnout faster than progress.
How do I convert between min/km and min/mile?
Use the Pace Converter tab — enter your pace and it converts to all common units instantly. As a manual calculation: multiply min/km by 1.609 to get min/mile (e.g. 5:00/km × 1.609 ≈ 8:03/mile). Divide min/mile by 1.609 to go the other way (e.g. 8:00/mile ÷ 1.609 ≈ 4:58/km). The converter also shows km/h, mph, m/min, and yards/min simultaneously.
What pace should I target for a marathon?
A sustainable marathon pace is typically 10–20 seconds per km slower than your half marathon race pace — the extra distance demands more conservative effort. A 5:00/km pace targets a 3:31 marathon. To find the pace for any target time, use the Basic Calculator: select "Find Pace", enter your target finish time, and set the distance to 42.195 km (or use the Marathon preset button).
What is a negative split and why does it matter?
A negative split means running the second half of a race faster than the first. Most world records and personal bests are achieved with an even or slight negative split. Starting too fast depletes glycogen stores early and causes the classic late-race fade. Targeting even splits — or planning for the second half to be 1–2% faster — is the most reliable strategy for a personal best at any distance from 5K to marathon.
Evidence & Methodology
How This Page Is Grounded
Method
Derives pace, speed, distance or finish time from the arithmetic relationship between distance and elapsed time.
Important limitation: Race projections assume a steady average pace and do not model terrain, weather, fatigue or stops.
Primary Sources
- Physical activity guidelines UK Chief Medical Officers
- The International System of Units (SI Brochure) International Bureau of Weights and Measures
Quality Checks
Forward and reverse calculations are checked across metric and imperial distances.
See how sources are selected and corrections are handled in our Editorial & Calculation Methodology, and which automated checks this page has to pass in How We Test.