Running pace calculator: how to calculate your pace, plus a pace chart
Calculate running pace in min/km or min/mile, convert pace to speed and estimate 5K, 10K, half marathon and marathon times with a free pace chart.
Key takeaways
- Pace = time ÷ distance, in minutes per kilometre or mile.
- To get km/h, divide 60 by your pace in minutes.
- Breaking 2 hours in a half marathon takes 5:41 min/km or faster.
- Start slightly slower and finish faster: a negative split.
Article contents
Pace is the language of runners: “I went out at 5:30”, “my 10K pace is 4:50”. Knowing how to calculate it helps you pick a realistic goal, train at the right intensity and avoid blowing up at kilometre 3 of your next race. In this guide you’ll find the formula, a calculator, a pace chart with finish times from 5K to marathon and how to use it all on race day.
What is running pace?
Pace is the time it takes you to cover one kilometre (or one mile), expressed in minutes per kilometre (min/km) or minutes per mile. A pace of 6:00 means six minutes for each kilometre. Unlike speed (km/h or mph), the lower the number, the faster you are going.
How to calculate your pace
Pace = total time ÷ distance. Convert the time to minutes, divide by the distance and turn the decimals into seconds by multiplying them by 60.
Example: you ran 10 km in 55 minutes. 55 ÷ 10 = 5.5 minutes per kilometre. The 0.5 is 30 seconds (0.5 × 60), so your pace is 5:30 min/km.
Converting between pace, speed and miles
- Speed (km/h) = 60 ÷ pace in minutes. At 5:30 (5.5 min): 60 ÷ 5.5 = 10.9 km/h.
- Pace (min/km) = 60 ÷ speed. At 12 km/h: 60 ÷ 12 = 5 min/km.
- Pace per mile = pace per km × 1.609. 5:30 min/km is about 8:51 per mile.
Handy, for example, to translate your treadmill speed into your pace on the road.
Running pace and finish time calculator
Enter the distance and time of a recent race or run. You’ll get your pace per kilometre and per mile, your speed and an estimate of your times over other distances.
5:30min/km · 10.9 km/h · 8:51 min/mi
- 5K26:23
- Half marathon2:01:21
- Marathon4:13:01
The estimates use the Riegel formula (T2 = T1 × (D2 ÷ D1)^1.06), which assumes you are equally well trained for both distances. It works well between nearby distances; from 10K to marathon it tends to be optimistic if you haven’t done long runs yet.
Pace chart: 5K, 10K, half marathon and marathon times
If you already have a time in mind, find the pace you need to hold in the chart. For example, to break 2 hours in the half marathon you need to hold 5:41 min/km or faster.
| Pace (min/km) | Per mile | Speed | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|---|
| 4:00 | 6:26 | 15.0 km/h | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30 | 7:15 | 13.3 km/h | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00 | 8:03 | 12.0 km/h | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:30 | 8:51 | 10.9 km/h | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00 | 9:39 | 10.0 km/h | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30 | 10:28 | 9.2 km/h | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00 | 11:16 | 8.6 km/h | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:30 | 12:04 | 8.0 km/h | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 8:00 | 12:52 | 7.5 km/h | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
Your training paces
Not every run is at race pace. Starting from your current 10K pace, these are common reference points:
- Easy run: 1:00 to 1:30 min/km slower than your 10K pace. If you race 10K at 5:30, your easy runs fall between 6:30 and 7:00.
- Long run: as easy as your easy runs, or a little easier.
- Threshold: the same as, or up to 0:10–0:15 slower than, your 10K pace.
- Short intervals: at your 5K pace or slightly faster.
Pace doesn’t account for heat, hills or fatigue. That’s why it pays to combine it with heart rate: see how in our guide to heart rate zones.
How to pace your race
The strategy that works best for almost everyone is the hardest to stick to: start slightly slower than your goal pace and finish at the same pace or faster (a negative split). The first kilometres feel easy on adrenaline, but any pace you overspend early you pay back with interest at the end.
Why your watch shows more distance than the race
Official courses are measured along the shortest possible line, hugging every corner. You overtake, weave and run wide on the bends, and GPS has its own margin of error. Finishing a half marathon with 21.3 or 21.4 km on your watch is normal. If you are chasing a time, aim for a watch pace about 3–5 seconds per kilometre faster than the exact maths gives you.
Ready to put it into practice? Train for your race with our 10K plan or our half marathon plan.
Frequently asked questions
How do you calculate pace per kilometre?
Divide your total time in minutes by the kilometres covered and convert the decimals to seconds by multiplying by 60. For example, 10 km in 55 minutes is 5.5 min/km, or 5:30 per kilometre.
What is a good running pace for a beginner?
One that lets you talk in full sentences. For many people starting out it is between 6:30 and 8:00 min/km (about 10:30 to 12:50 per mile), but there is no right number: what matters is that it is sustainable.
How do I convert min/km to min/mile?
Multiply your pace per kilometre by 1.609. For example, 5:00 min/km is about 8:03 per mile.
How do I predict my half marathon time from my 10K?
With the Riegel formula, multiply your 10K time by 2.21. A 55:00 10K suggests a half marathon of around 2:01:21, as long as you have trained for the distance.
We write practical training guides with the same logic the app uses: measure first, assume nothing.
This content is for information only and does not replace advice from a doctor or coach. If you have an injury or a heart condition, or have not exercised in a while, check with a professional before starting a plan.
