Running Pace Calculator

How Fast Are You?

See where your running pace falls on the spectrum from walking to elite racing:

Every pace is a good pace. Use the calculator below to find yours and start improving.

Running Pace Chart

Quick reference showing finish times at common paces for popular race distances. For detailed pace charts with mile splits, see our marathon, half marathon, 5K, and 10K pace charts.

How to Calculate Running Pace

Running pace is calculated using a simple formula:

For example, if you run 5 miles in 40 minutes, your pace is 40 ÷ 5 = 8:00 per mile.

To convert between min/mile and min/km, multiply or divide by 0.621371 (the conversion factor between miles and kilometers). For a complete conversion table, see our KM to Mile Pace Conversion reference. Want to dive deeper into pace calculations? Read our full How to Calculate Running Pace guide.

How to Use This Calculator

This running pace calculator includes four specialized tools to help you plan training and racing. Here's how to use each one effectively.

Pace Calculator Tab

The pace calculator is the most versatile tool, allowing you to solve for any of three variables: pace, time, or distance.

To calculate your pace:

1. Select "Pace" under "Solve For"
2. Choose a preset distance (5K, 10K, Half Marathon, Marathon) or enter a custom distance
3. Enter your time in hours, minutes, and seconds (e.g., 0:25:00 for 25 minutes)
4. Click "Calculate" to see your pace per mile, pace per kilometer, and speed in mph/km/h

To calculate your finish time:

1. Select "Time" under "Solve For"
2. Choose or enter your race distance
3. Enter your target pace in the Target Pace field (e.g., 8:00 per mile)
4. Click "Calculate" to see your projected finish time

To calculate distance:

1. Select "Distance" under "Solve For"
2. Enter the time you ran (or plan to run)
3. Enter your pace in the Target Pace field
4. Click "Calculate" to see how far you would travel

Tips for accurate results: Use your GPS watch or measured course data for distance. For time, use official chip time from races rather than gun time. The calculator will also show equivalent race times at your calculated pace.

Race Time Tab

The race time predictor estimates your finish time for any distance based on your target pace.

1. Select your race distance from the presets, or enter a custom distance
2. Enter your target pace (the pace you plan to maintain throughout the race)
3. Choose whether your pace is per mile or per kilometer
4. Click "Calculate Finish Time"

What the results mean: The calculator shows your exact finish time, plus a "Pace Bands" table showing how your finish time changes if you run 5, 10, or 15 seconds faster or slower per mile. This helps you understand the impact of small pace variations over race distance.

Common mistake to avoid: Don't confuse training pace with race pace. Most runners can maintain a race pace 30-60 seconds per mile faster than their easy training pace for shorter races like 5K.

Splits Table Tab

The splits generator creates a mile-by-mile pacing plan for your race.

1. Select your race distance (5K, 10K, Half Marathon, or Marathon)
2. Enter your target finish time in hours, minutes, and seconds
3. Choose a split strategy:
   • Even Splits: Same pace every mile - simplest and most reliable for most runners
   • Negative Splits: Start 5% slower and gradually speed up to finish 5% faster - optimal racing strategy but requires discipline
   • Positive Splits: Start 5% faster and gradually slow down - common but often unintentional
4. Click "Generate Splits Table"

How to use the splits table: Print or screenshot the table for race day. Check your cumulative time at each mile marker against the table. If you're ahead of schedule early in a race with positive splits planned, you're going too fast.

Pro tip: Write key split times on your arm or a pace band. Focus on the cumulative times (right column) rather than individual splits during the race.

Unit Converter Tab

The converter translates between pace formats and speed units instantly.

1. Select "Pace" to convert between min/mile and min/km, or "Speed" to convert between mph and km/h
2. Enter your pace (minutes and seconds) or speed
3. Click "Convert"

When to use this: Converting between units is useful when following training plans from different countries, comparing your pace to international runners, or using a treadmill that displays speed in different units than your GPS watch.

The quick reference chart below the converter shows common pace conversions at a glance.

Real-World Examples

Here are practical examples showing how different runners use this calculator to plan their training and racing.

Example 1: Beginner Planning a First 5K

Maria, a 42-year-old who started running six months ago, wants to know what pace she needs to finish her first 5K in under 35 minutes.

Using the calculator: In the Pace Calculator tab, she selects "Pace" as the solve-for option, chooses the 5K preset (3.11 miles), and enters 0:35:00 as her target time.

Results: The calculator shows she needs to maintain an 11:16 per mile pace (7:00 per km). Her equivalent speed would be 5.33 mph. This is a comfortable jogging pace where she should be able to hold a conversation.

What this means: Maria can practice running at this pace during training. If she can comfortably complete 3 miles at 11:16/mile in practice, she's ready for the race.

Example 2: Experienced Runner Targeting a Sub-4 Marathon

James, a 38-year-old with three marathons under his belt, wants to break the 4-hour barrier at his next race.

Using the calculator: In the Pace Calculator tab, he enters the marathon distance (26.22 miles) and a target time of 3:59:00.

Results: He needs to average 9:07 per mile (5:40 per km) to finish in 3:59:00. At this pace, his speed would be 6.58 mph.

Splits strategy: Using the Splits Table tab with 3:59:00 and negative splits, James gets a plan starting at 9:33/mile for the first few miles and finishing around 8:42/mile. This conservative start helps prevent the common mistake of going out too fast and hitting the wall.

Example 3: Converting Treadmill Speed to Outdoor Pace

Sophie runs on a treadmill during winter, which displays speed in mph. She wants to know what pace she's running when the treadmill shows 6.5 mph.

Using the calculator: In the Unit Converter tab, she selects "Speed," enters 6.5, and selects mph.

Results: 6.5 mph equals a 9:14 per mile pace (5:44 per km), or 10.46 km/h. Now she can compare her indoor training to her outdoor GPS-tracked runs.

Example 4: Training for a 10K Personal Record

David, a 29-year-old intermediate runner, recently ran a 5K in 22:30 and wants to estimate his 10K potential.

Using the calculator: First, he calculates his 5K pace: 22:30 for 3.11 miles = 7:14/mile. Then, using the Race Time tab, he enters his 7:14/mile pace for a 10K distance.

Results: At the same pace, his 10K would be approximately 44:56. However, most runners slow down slightly for longer distances. A more realistic 10K goal might be 46:00-47:00, requiring a 7:26-7:34/mile pace.

Example 5: Half Marathon Pacing Strategy

Lisa, a 45-year-old runner, is targeting a 2:00:00 half marathon and wants to plan her mile splits.

Using the calculator: In the Splits Table tab, she selects Half Marathon, enters 2:00:00, and chooses "Even Splits."

Results: She needs to run every mile in 9:09. The cumulative time column shows: Mile 1 at 9:09, Mile 5 at 45:45, Mile 10 at 1:31:30, and the finish at 2:00:00. She can write these checkpoints on her arm for race day.

Example 6: Understanding Pace Bands for Race Day

Michael is running a marathon with a goal of 3:30:00 but knows race conditions can vary. He wants to understand the impact of pace fluctuations.

Using the calculator: In the Race Time tab, he enters marathon distance and his target 8:00/mile pace.

Results from Pace Bands table:

• Running 15 seconds faster (7:45/mile) would give him a 3:23:22 finish
• His target 8:00/mile gives him 3:29:45
• Running 15 seconds slower (8:15/mile) would result in a 3:36:08 finish

What this means: Just 15 seconds per mile difference adds or subtracts about 6.5 minutes over a marathon. This helps Michael understand why pacing discipline matters.

Example 7: Converting International Training Plans

Emma is following a UK-based training plan that lists paces in min/km. Her GPS watch is set to miles. The plan calls for tempo runs at 5:00/km.

Using the calculator: In the Unit Converter tab, she enters 5:00 pace in /km.

Results: 5:00/km converts to 8:03/mile. Her watch will now make sense during workouts.

Example 8: Calculating Distance from a Timed Run

Carlos went for a 45-minute easy run at approximately 9:30/mile pace but forgot to wear his GPS watch. He wants to estimate his distance for his training log.

Using the calculator: In the Pace Calculator tab, he selects "Distance," enters 0:45:00 for time, and 9:30 for pace per mile.

Results: He covered approximately 4.74 miles (7.62 km). This helps him log his training accurately.

When to Use This Calculator

This running pace calculator is designed to help in a variety of training and racing situations.

Pre-Race Planning

Setting realistic race goals: Use the pace calculator to determine if your goal time is achievable based on your current fitness. If you can run a 25-minute 5K, aiming for a 3:30 marathon may be too aggressive.

Creating a race-day pacing plan: Generate splits tables to know exactly what cumulative time you should hit at each mile marker. This prevents going out too fast and suffering later.

Understanding pace bands: Know how faster or slower pacing affects your finish time. A few seconds per mile can mean several minutes over race distance.

During Training

Converting between units: Training plans and GPS watches may use different units. Quickly convert min/mile to min/km or mph to km/h to understand workout targets.

Calibrating effort levels: Determine target paces for different workout types: easy runs (usually 1-2 minutes slower than race pace), tempo runs (30-60 seconds slower than 5K race pace), and intervals.

Tracking progress: Compare your current pace at a given distance to previous efforts. Improvement in pace at the same effort level indicates fitness gains.

Who Benefits Most

• New runners who are learning to understand pace and its relationship to distance and time
• Goal-oriented runners targeting specific finish times like sub-2 hour half marathon or sub-4 hour marathon
• Runners following training plans that specify paces in different units than their watch displays
• Treadmill users who need to convert speed settings to outdoor pace equivalents
• International runners working with coaches or plans using metric or imperial measurements
• Race planners creating pacing strategies and split charts for race day

What Decisions This Calculator Helps With

• What pace do I need to hit my goal time?
• Is my goal time realistic based on my current pace?
• What will my finish time be if I run at a certain pace?
• How much time do I gain or lose by running slightly faster or slower?
• What cumulative times should I see at each mile marker?
• What is my training pace in different units?
• How far did I run based on my time and estimated pace?

Quick Reference Tables

These reference tables provide at-a-glance lookup values for common running calculations. All values are calculated using the formulas from this calculator.

Race Distance Reference

Official race distances as defined by World Athletics, used in all calculations on this site:

Pace Conversion Table

Convert between minutes per mile, minutes per kilometer, miles per hour, and kilometers per hour:

Common Race Goals and Required Paces

Target finish times and the average pace required to achieve them:

Treadmill Speed to Pace Conversion

Common treadmill speeds and their equivalent outdoor paces:

Formula Reference

This calculator uses standard mathematical formulas that are universally accepted in athletics. Here are the exact formulas used in all calculations.

Core Pace Formulas

Speed and Pace Relationship

Unit Conversion Constants

These are the exact conversion factors used in this calculator:

To convert pace from min/mile to min/km:

To convert pace from min/km to min/mile:

Split Strategy Formulas

The Splits Table tab uses these formulas for different pacing strategies:

Worked Example

Calculate the pace needed to run a marathon (26.2188 miles) in 4 hours:

Understanding Your Results

Knowing your pace numbers is only useful if you understand what they mean for your running. Here's how to interpret your results.

What the Numbers Mean

Pace per mile (min/mi): How many minutes it takes you to cover one mile. Lower numbers = faster running. An 8:00/mile pace is faster than a 10:00/mile pace.

Pace per kilometer (min/km): How many minutes to cover one kilometer. Since a kilometer is shorter than a mile, your min/km will always be a smaller number than your min/mi for the same speed.

Speed (mph/km/h): Distance covered per hour. Higher numbers = faster running. This is the inverse of pace—a 6:00/mile pace equals 10 mph.

Pace Categories for Recreational Runners

While "fast" and "slow" are relative to individual fitness, these general categories can help you understand where your pace falls:

Training Pace Zones

Most training plans use different paces for different workout types. Here's how your calculated race pace relates to training zones:

• Easy/Recovery Pace: 1:30-2:00 slower than race pace. Should feel comfortable; you can easily hold a conversation. For an 8:00/mi racer, easy pace is 9:30-10:00/mi.
• Long Run Pace: 1:00-1:30 slower than race pace. Comfortable but purposeful. For an 8:00/mi racer, long run pace is 9:00-9:30/mi.
• Tempo/Threshold Pace: About 25-30 seconds slower than 5K race pace. "Comfortably hard"—you can speak in short sentences. For an 8:00/mi 5K racer, tempo is around 8:25-8:30/mi.
• Interval Pace: Faster than 5K race pace by 10-20 seconds per mile. Hard effort for short distances. For an 8:00/mi 5K racer, intervals are around 7:40-7:50/mi.

When to Adjust Your Goals

Consider a faster goal if:

• You consistently finish races feeling like you had more to give
• Your training paces are faster than your race goal requires
• You've been running the same goal time for several races without improvement

Consider a slower goal if:

• You struggle to complete training runs at your target pace
• You're returning from injury or a long break
• Race conditions are challenging (heat, hills, altitude)
• Your recent training has been inconsistent

Pace Consistency

Looking at your split times reveals important information about your pacing strategy:

• Consistent splits (within 10-15 seconds): Good pacing discipline. You're running efficiently and finishing strong.
• Negative splits (faster second half): Excellent race execution. You started conservatively and had energy reserves to close strong.
• Positive splits (slower second half): Common pattern, especially in longer races. If the slowdown is gradual, this is normal. If it's dramatic (30+ seconds per mile slower), you may have started too fast.

Related Pace Charts & Guides

Dive deeper into pace planning with our comprehensive guides and printable pace charts for every race distance.

View all pace charts and guides →

Master Running Pace

Whether you're training for your first 5K or chasing a marathon PR, understanding pace is the key to smarter training and faster racing. Explore our in-depth guides:

• Training Paces Explained: Understand the difference between easy pace, tempo pace, interval pace, and race pace—and when to use each in your training.
• Marathon Split Calculator Guide: Plan your 26.2-mile race with detailed mile-by-mile pacing strategies, including how to handle hills and adjust for weather.
• Race Time Predictor Formula: Learn about the Riegel formula and how to predict your finish time at any distance based on a recent race result.
• KM to Mile Pace Conversion: Quick reference table and formulas for converting between metric and imperial pace measurements.

Frequently Asked Questions