Running Pace Calculator
How pace is calculated
Pace is the time it takes to cover one kilometre. The calculator converts your total time into minutes and divides it by the distance:
Pace (min/km) = total time (min) ÷ distance (km)
Example: a 10 km run in 50 minutes gives 50 ÷ 10 = 5:00 per km. A 4-hour marathon (42.195 km) corresponds to 240 ÷ 42.195 = 5:41 per km.
Pace, speed and miles
- Speed (km/h) = 60 ÷ pace in minutes. 5:00/km is 12 km/h; 6:00/km is 10 km/h; 4:00/km is 15 km/h.
- Pace per mile = pace per km × 1.609. 5:00/km becomes 8:03 per mile.
- Treadmills usually display speed, so the conversion helps you match your outdoor training.
Target paces for common goals
| Goal | Distance | Pace needed |
|---|---|---|
| 5K in 30 min | 5 km | 6:00/km |
| 10K in 50 min | 10 km | 5:00/km |
| Half marathon in 2 h | 21.1 km | 5:41/km |
| Marathon in 4 h | 42.195 km | 5:41/km |
| Marathon in 3 h 30 | 42.195 km | 4:59/km |
Predicting your race time
The Riegel formula estimates a time over a longer distance from a recent race: T₂ = T₁ × (D₂ ÷ D₁)^1.06. A 50-minute 10K predicts a marathon in about 50 × 4.22^1.06 ≈ 230 minutes, or 3 h 50. Predictions over longer distances assume you have done the endurance training; for a first marathon, add a safety margin.
Using pace in training
Most of your weekly running should be at an easy, conversational pace — often 60 to 90 seconds per kilometre slower than your 10K race pace. Running every session at race pace is a common cause of fatigue and injury. Use the speed calculator for cycling or travel times, and the calories burned calculator to estimate the energy cost of your runs.
Frequently Asked Questions
How do I convert pace to km/h?
Divide 60 by your pace in minutes. A pace of 5:30/km (5.5 minutes) equals 60 ÷ 5.5 ≈ 10.9 km/h.
What is a good running pace for a beginner?
Many beginners run between 6:30 and 8:00 per kilometre. What matters is being able to hold a conversation on easy runs; speed comes with consistency.
Can I enter my time in minutes only?
Yes. Leave hours at 0 (or empty) and enter, for example, 95 minutes; the calculator adds hours, minutes and seconds together.