Running Performance Tool
Running Pace Calculator
Calculate running pace, time, and distance. Get split times and performance metrics for training and race planning.
Calculate Running Pace
Enter distance and time to find your pace
Enter time as HH:MM:SS (e.g., 1:30:00), MM:SS (e.g., 45:30), or decimal minutes (e.g., 45.5)
What is Running Pace?
Running pace is the time it takes to cover one unit of distance, typically measured in minutes per kilometer (min/km) or minutes per mile (min/mi). Unlike speed, which measures distance covered per unit of time, pace tells you how long each kilometer or mile will take you.
For runners, pace is the more intuitive metric because it directly translates to race finish times. If you maintain a 5:00 min/km pace for a 10K race, you'll finish in exactly 50 minutes.
Average Pace
Your overall pace for the entire run, calculated by dividing total time by total distance. This is what most GPS watches display after a run.
Split Pace
The pace for individual segments of your run. Race strategy often involves running negative splits (faster second half).
How to Calculate Running Pace
Calculating running pace is straightforward using this formula:
To calculate your pace manually:
- Convert your time to seconds: If you ran for 45 minutes 30 seconds, that's 2,730 seconds
- Divide by distance: 2,730 seconds ÷ 10 km = 273 seconds per km
- Convert to min:sec format: 273 seconds = 4:33 min/km
Marathon Pace Calculator
The marathon (42.195 km / 26.2 miles) demands precise pace management. Starting too fast can lead to "hitting the wall" around mile 20, while proper pacing enables a strong finish.
| Finish Time | Pace (min/km) | Pace (min/mi) | Speed (km/h) |
|---|---|---|---|
| 3:00:00 | 4:16 | 6:52 | 14.07 |
| 3:30:00 | 4:59 | 8:01 | 12.06 |
| 4:00:00 | 5:41 | 9:09 | 10.55 |
| 4:30:00 | 6:24 | 10:18 | 9.38 |
| 5:00:00 | 7:06 | 11:27 | 8.44 |
Pro tip: Many successful marathoners run the second half 1-2% faster than the first half (negative splits).
Half Marathon Pace Calculator
The half marathon (21.0975 km / 13.1 miles) is a popular distance that allows for faster pacing than a full marathon while still requiring endurance and strategy.
| Finish Time | Pace (min/km) | Pace (min/mi) | Speed (km/h) |
|---|---|---|---|
| 1:30:00 | 4:16 | 6:52 | 14.07 |
| 1:45:00 | 4:58 | 8:00 | 12.06 |
| 2:00:00 | 5:41 | 9:09 | 10.55 |
| 2:15:00 | 6:24 | 10:18 | 9.38 |
| 2:30:00 | 7:06 | 11:27 | 8.44 |
10K Pace Calculator
The 10K (10 kilometers / 6.2 miles) is a challenging middle-distance race that requires a balance of speed and endurance. It's a great benchmark for measuring running fitness.
| Finish Time | Pace (min/km) | Pace (min/mi) | Speed (km/h) |
|---|---|---|---|
| 35:00 | 3:30 | 5:38 | 17.14 |
| 40:00 | 4:00 | 6:26 | 15.00 |
| 45:00 | 4:30 | 7:15 | 13.33 |
| 50:00 | 5:00 | 8:03 | 12.00 |
| 60:00 | 6:00 | 9:39 | 10.00 |
5K Pace Calculator
The 5K (5 kilometers / 3.1 miles) is the most accessible race distance, offering a perfect introduction to competitive running while still challenging experienced athletes.
| Finish Time | Pace (min/km) | Pace (min/mi) | Speed (km/h) |
|---|---|---|---|
| 15:00 | 3:00 | 4:50 | 20.00 |
| 20:00 | 4:00 | 6:26 | 15.00 |
| 25:00 | 5:00 | 8:03 | 12.00 |
| 30:00 | 6:00 | 9:39 | 10.00 |
| 35:00 | 7:00 | 11:16 | 8.57 |
Training Pace Zones
Effective training requires running at different intensities. Here's how to calculate your training paces based on your race pace or threshold pace:
Easy Pace
60-75% of max heart rate | Conversational pace
Typically 60-90 seconds slower per km than 5K race pace
Tempo Pace
80-90% of max heart rate | Comfortably hard
Approximately your half marathon race pace, or 25-30 seconds slower per km than 10K pace
Threshold Pace
85-90% of max heart rate | The pace you could sustain for ~60 minutes
Slightly faster than half marathon pace, about 15-20 seconds per km slower than 10K pace
Interval Pace
95-100% of max heart rate | Hard effort with rest intervals
Approximately your 5K race pace or slightly faster
Repetition Pace
100%+ of max heart rate | Maximum effort for short distances
Faster than 5K pace, typically for 200m-800m repeats with full recovery
Pace Conversion Chart
Quickly convert between different pace and speed units:
| min/km | min/mi | km/h | mph | m/s |
|---|---|---|---|---|
| 3:00 | 4:50 | 20.0 | 12.4 | 5.56 |
| 3:30 | 5:38 | 17.1 | 10.6 | 4.76 |
| 4:00 | 6:26 | 15.0 | 9.3 | 4.17 |
| 4:30 | 7:15 | 13.3 | 8.3 | 3.70 |
| 5:00 | 8:03 | 12.0 | 7.5 | 3.33 |
| 5:30 | 8:51 | 10.9 | 6.8 | 3.03 |
| 6:00 | 9:39 | 10.0 | 6.2 | 2.78 |
| 6:30 | 10:28 | 9.2 | 5.7 | 2.56 |
| 7:00 | 11:16 | 8.6 | 5.3 | 2.38 |
Frequently Asked Questions
Common questions about running pace and how to use this calculator
How do you calculate running pace?
To calculate running pace, divide your total time by the distance covered. For example, if you ran 10 km in 50 minutes, your pace is 50 ÷ 10 = 5:00 min/km. You can also use our calculator above by entering your distance and time.
What is a good running pace for beginners?
A good beginner running pace is typically 7:00-9:00 min/km (11:00-14:30 min/mi). However, "good" is relative to your fitness level. Focus on maintaining a conversational pace where you can speak in complete sentences.
How can I improve my running pace?
To improve running pace: 1) Include interval training and tempo runs, 2) Build your aerobic base with easy runs, 3) Strengthen your legs with resistance training, 4) Maintain consistency in your training, and 5) Allow adequate recovery between hard workouts.
What pace should I run a marathon?
Marathon pace should be sustainable for 42.2 km. A common strategy is to run 10-15 seconds per km slower than your half marathon pace. Use our marathon pace calculator above to determine your target pace based on your goal finish time.
How do you calculate pace per km?
Pace per km = Total Time (in minutes) ÷ Distance (in kilometers). For example, if you ran 5 km in 25 minutes, your pace is 25 ÷ 5 = 5:00 min/km. Our calculator automatically converts between different pace formats.
What is the difference between pace and speed?
Pace measures time per distance (e.g., 5:00 min/km), while speed measures distance per time (e.g., 12 km/h). Pace is preferred by runners because it directly relates to race finish times.
How do I calculate my 5K race pace?
To calculate your 5K pace, divide your finish time by 5. For a 25-minute 5K: 25 ÷ 5 = 5:00 min/km. Use the quick select buttons above and enter your target time to see your required pace and splits.
What is tempo pace in running?
Tempo pace is a comfortably hard effort you can sustain for about 20-60 minutes, typically 80-90% of max heart rate. It's approximately your half marathon race pace or 25-30 seconds per km slower than 10K pace.
How do you calculate running splits?
Running splits are intermediate time goals for segments of your race. Multiply your target pace by the split distance. For example, at 5:00 min/km pace, your 10 km split would be 5:00 × 10 = 50:00. Our calculator shows splits automatically.
What pace should I run for a half marathon?
Half marathon pace should be sustainable for 21.1 km, typically 15-30 seconds per km slower than your 10K pace. For a 2-hour half marathon, you'd need to maintain approximately 5:41 min/km pace.
Should I run negative splits?
Negative splits (running the second half faster than the first) is an effective race strategy that helps prevent early fatigue. Start conservatively and gradually increase your pace if you feel strong.
How accurate is the calorie estimate?
The calorie estimate uses an average of 60 kcal per kilometer. Actual calorie burn varies based on body weight, running efficiency, terrain, and pace. Heavier runners and faster paces burn more calories.
What is the difference between min/km and min/mi?
Min/km (minutes per kilometer) and min/mi (minutes per mile) are two ways to express pace. Since 1 mile = 1.609 km, pace in min/mi is always slower. For example, 5:00 min/km equals approximately 8:03 min/mi.
How do I use the race distance presets?
Click any of the quick select buttons (5K, 10K, Half Marathon, Marathon) to automatically populate the distance field with the official race distance. Then enter your time to calculate your pace and splits for that race.
What is a threshold pace?
Threshold pace (also called lactate threshold pace) is the fastest pace you can sustain for about 60 minutes without accumulating lactate. It's typically slightly faster than half marathon pace and about 15-20 seconds per km slower than 10K pace.
Can I enter time in hours:minutes:seconds format?
Yes! Our calculator accepts multiple time formats: HH:MM:SS (e.g., 1:30:00 for 1 hour 30 minutes), MM:SS (e.g., 45:30 for 45 minutes 30 seconds), or decimal minutes (e.g., 45.5). Choose whichever format is most convenient for you.
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