Pace is how long each kilometre or mile takes. Runners use it to plan a race, to set training targets and to judge whether a goal time is realistic.
Give it any two of pace, time and distance and it works out the third.
How to use the Pace Calculator#
- Choose what to find. Pace, finish time or distance.
- Enter the other two. Type the distance and time, or the pace and distance, or the pace and time.
- Read the result. The result also shows predicted times for common race distances.
The three formulas#
Running 10 km in 50 minutes gives a pace of 5:00 per kilometre, which is 8:03 per mile (5 minutes × 1.609 km per mile). That’s a speed of 12 km/h, about 7.5 mph.
What a pace means over race distances#
Holding 5:00 per kilometre would give a 5K in 25:00 and a 10K in 50:00. A half marathon of 21.0975 km would take 1:45:29, and a full marathon of 42.195 km 3:30:59. In practice, almost nobody holds the same pace for a marathon as for a 5K, so use the longer predictions as a ceiling for an experienced runner and add a margin for the final miles.
Using pace in training#
Easy runs are usually done well below race pace, so you can talk during them. Tempo and interval sessions are set around race pace. Wearing a watch that shows current pace helps, but effort and heart rate matter on hills and in the heat. This tool is a planning aid, not coaching advice. Speed and time conversions are also handled by the minutes to hours converter.
A pace table from 4:30 to 7:00 per km#
These finishing times come straight from multiplying pace by distance.
| Pace per km | Per mile | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|
| 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 | 3:30:58 |
| 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 |
A runner holding 5:30 per km covers 5K in 27:30, 10K in 55:00 and the half marathon in 1:56:02. In km/h that is 10.91.
Pacing a race#
The easiest way to ruin a race is to start too fast. A steady pace, or a slight negative split where the second half is a little faster than the first, usually produces the best time. For a marathon, running the first half just 10 seconds per km too quickly can cost minutes at the end. Work out your goal pace, add the splits to a wristband or watch, and practise it in training. Hills, wind, heat and altitude all slow you down, so use effort as well as pace on difficult days.
For a 4-hour marathon the target is 5:41 per km, or 9:09 per mile.
Training paces and treadmill speeds#
Most training is done well below race pace. Easy runs are often 1 to 2 minutes per km slower than 10K pace, so that you can hold a conversation. Tempo runs are close to the pace you could hold for an hour, and intervals are at about 5K pace or faster. On a treadmill, set the speed in km/h: 3,600 divided by your pace in seconds per km. A pace of 6:00 per km is 10 km/h, and 5:00 per km is 12 km/h. Use the calculator in its other two modes to find the time for a distance or the distance covered in a given time. Compare with decimal hours if your treadmill shows time as a decimal.
A race plan for a 50-minute 10K#
A 50-minute 10K needs 5:00 per km. A flat even split is 5:00 for every kilometre. A slight negative split might run the first 5 km in 25:15 (5:03 per km) and the second in 24:45 (4:57 per km). Either way the total is 50:00. If you reach halfway in 24:30, you are running ahead of plan and should hold back for the finish. Check your watch at each kilometre, not just at the end, and do not chase lost time in a single km.
Walking, cycling and swimming#
The same formula works for other sports. A brisk walk of 5.5 km/h is 10:55 per km. A cyclist doing 25 km/h covers a km in 2:24. Swimming pace is usually quoted per 100 metres, so a 2:00 per 100 m swimmer finishes a 1,500 m in 30 minutes. Convert whichever way you like with the calculator, and enter the pace unit that matches your sport.
Frequently asked questions#
Divide your total time by your distance. 50 minutes for 10 km is 5 minutes per kilometre.
Multiply by 1.609344. 5:00 per km is 8:03 per mile.
About 5:41 per kilometre, or 9:09 per mile.
It assumes an even pace for the whole distance, which is hard in practice. Treat it as a best case.