How to use the Running Pace Calculator
- Enter the distance and choose kilometres or miles.
- Enter your time in hours, minutes and seconds.
- Read your pace in the unit you chose and in the other unit, plus your speed.
- Change the time to see what pace you need for a goal finish time.
Formula used
Pace = total time ÷ distance. Speed = distance ÷ time in hours. One mile is 1.609344 km.
Worked example
Here is the Running Pace Calculator worked through with the example values shown above, so you can check each step by hand.
| Inputs | |
|---|---|
| Distance | 10 |
| Unit | Kilometres |
| Hours | 0 |
| Minutes | 55 |
| Seconds | 0 |
| Result | |
| Pace | 5:30 per km |
| Pace in the other unit | 8:51 per mile |
| Speed (km/h) | 10.91 |
| Speed (mph) | 6.78 |
Pace for a 10 km run at different finish times
The default 10 km distance, with the finish time changed in minutes.
| Minutes | Pace | Speed (km/h) |
|---|---|---|
| 45 | 4:30 per km | 13.33 |
| 50 | 5:00 per km | 12 |
| 55 | 5:30 per km | 10.91 |
| 60 | 6:00 per km | 10 |
| 70 | 7:00 per km | 8.57 |
How pace is calculated
Pace is the total time divided by the distance. A 10 km run in 55 minutes is 55 ÷ 10 = 5.5 minutes per kilometre, or 5:30 per km. Because one mile is 1.609344 km, the same run is 8:51 per mile. Speed is distance divided by time in hours: 10.91 km/h, or 6.78 mph.
For a half marathon of 21.0975 km in 1 hour 50 minutes, the pace is 5:13 per km. For a marathon of 42.195 km in 4 hours it is 5:41 per km.
Paces for common finish times
For a 10 km race, finishing in 45 minutes needs 4:30 per km, in 50 minutes 5:00 per km, in 60 minutes 6:00 per km and in 70 minutes 7:00 per km.
A 5 km in 25 minutes is 5:00 per km. Use the table under the calculator to see how each 5-minute change in the 10 km time shifts your pace and speed.
Using pace in training
Most training plans use pace ranges. Easy runs are done at a conversational pace, tempo runs at a comfortably hard pace, and intervals faster. Your own pace zones depend on your fitness, so base them on a recent race or time trial instead of a table made for someone else.
Heat, hills, wind and fatigue slow your pace. Use heart rate or perceived effort alongside pace on hard days, and do not worry if a hilly route gives a slower pace than a flat one.
Race pacing
A steady or slightly negative split, where the second half is a little faster than the first, is a good way to run most races. Starting too fast is the most common mistake, and it usually costs more time at the end than it gains at the start.
To plan a race, choose a goal time, enter it in the calculator and see the pace to hold per kilometre or mile. Check the course profile and adjust for climbs.
Frequently asked questions
How do I calculate running pace?
Divide your total time by the distance. A 10 km run in 55 minutes is 5 minutes 30 seconds per kilometre.
How do I convert pace per km to pace per mile?
Multiply the per-kilometre pace by 1.609344. A 5:30 per km pace is about 8:51 per mile.
What is a good running pace?
It depends on age, fitness and distance. Compare with your own earlier runs rather than other people.
How do I convert pace to speed?
Divide 60 by the pace in minutes per kilometre to get km/h. At 5.5 min/km, 60 ÷ 5.5 is about 10.9 km/h.
Can I use it for walking or cycling?
Yes. Enter the distance and time. Cyclists usually prefer the speed figure.
What are common race distances?
5 km, 10 km, a half marathon of 21.0975 km and a marathon of 42.195 km.
This calculator gives estimates for information only. Actual figures from a bank, employer, tax authority or doctor may differ. It is not financial, tax, legal or medical advice.