Running Pace Calculator
Enter a distance and a finish time to get your pace per mile and km, your speed and even splits.
How do I calculate my running pace?
Divide your finish time by the distance. A 30-minute 5K is about 9:39 per mile (6:00 per km). A 4-hour marathon is about 9:09 per mile (5:41 per km). Enter any distance and time above to get your pace, speed and even splits.
How to use the pace calculator
Pick 5K, 10K, half or marathon, or type any distance in miles or km.
Enter your finish time, or the goal time you want to run.
You get pace per mile and per km, speed, and even splits.
Use the splits as checkpoints on race day or in training.
Running pace chart: 5K, 10K, half marathon and marathon
Find your pace per mile on the left to see the finish time it gives at each race distance.
| Pace per mile | Pace per km | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|
| 7:00 /mi | 4:21 /km | 21:45 | 43:30 | 1:31:46 | 3:03:32 |
| 8:00 /mi | 4:58 /km | 24:51 | 49:43 | 1:44:53 | 3:29:45 |
| 9:00 /mi | 5:36 /km | 27:58 | 55:55 | 1:57:59 | 3:55:58 |
| 10:00 /mi | 6:13 /km | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 11:00 /mi | 6:50 /km | 34:11 | 1:08:21 | 2:24:12 | 4:48:24 |
| 12:00 /mi | 7:27 /km | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 13:00 /mi | 8:05 /km | 40:23 | 1:20:47 | 2:50:25 | 5:40:51 |
Speed to pace converter (mph and km/h)
Treadmills show speed, while race plans use pace. This chart converts between them.
| Speed | Speed (km/h) | Pace per mile | Pace per km |
|---|---|---|---|
| 5 mph | 8.0 km/h | 12:00 /mi | 7:27 /km |
| 6 mph | 9.7 km/h | 10:00 /mi | 6:13 /km |
| 7 mph | 11.3 km/h | 8:34 /mi | 5:20 /km |
| 8 mph | 12.9 km/h | 7:30 /mi | 4:40 /km |
| 9 mph | 14.5 km/h | 6:40 /mi | 4:09 /km |
| 10 mph | 16.1 km/h | 6:00 /mi | 3:44 /km |
To convert yourself: pace in minutes per mile = 60 ÷ speed in mph.
How to use your pace
Knowing your target pace helps you start a race at the right speed instead of going out too fast and fading. Use the even splits as checkpoints: if you are ahead of them early, ease off a little.
- Easy runs are usually 1 to 2 minutes per mile slower than race pace.
- Tempo runs are close to the pace you could hold for about an hour.
- Race day: aim for even or slightly faster second-half splits.
How to pick a realistic goal pace
Start from a recent race or time trial, not a guess. A common way to predict a longer race is the Riegel formula: new time = old time × (new distance ÷ old distance)1.06. For example, a 30-minute 5K predicts about a 62-minute 10K.
Expect to run slower in heat, humidity and on hilly courses. On those days, run by effort and let the pace drop a little.
Common pacing mistakes
- Starting the first mile far faster than goal pace.
- Running every training run at race pace instead of mostly easy.
- Using a goal from an old race after a long break.
- Ignoring weather. Hot days need a slower plan.
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You need this if: you want to see your pace live while you run instead of guessing.
A GPS watch shows your current pace and splits on your wrist, so you can hold the plan from this calculator. We compared the best-rated watches under $300.
See Best GPS Running Watches →Running pace chart in km
Find your pace per kilometer to see your finish time at each distance.
| Pace per km | Pace per mile | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|
| 4:00 /km | 6:26 /mi | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30 /km | 7:15 /mi | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00 /km | 8:03 /mi | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:30 /km | 8:51 /mi | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00 /km | 9:39 /mi | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30 /km | 10:28 /mi | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00 /km | 11:16 /mi | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:30 /km | 12:04 /mi | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 8:00 /km | 12:52 /mi | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
Marathon pace chart by goal time
| Goal time | Pace per mile | Pace per km |
|---|---|---|
| 3:00 | 6:52 /mi | 4:16 /km |
| 3:15 | 7:26 /mi | 4:37 /km |
| 3:30 | 8:01 /mi | 4:59 /km |
| 3:45 | 8:35 /mi | 5:20 /km |
| 4:00 | 9:09 /mi | 5:41 /km |
| 4:30 | 10:18 /mi | 6:24 /km |
| 5:00 | 11:27 /mi | 7:07 /km |
Half marathon pace chart by goal time
| Goal time | Pace per mile | Pace per km |
|---|---|---|
| 1:30 | 6:52 /mi | 4:16 /km |
| 1:45 | 8:01 /mi | 4:59 /km |
| 2:00 | 9:09 /mi | 5:41 /km |
| 2:15 | 10:18 /mi | 6:24 /km |
| 2:30 | 11:27 /mi | 7:07 /km |
5K and 10K pace by goal time
| 5K goal | Pace per mile | Pace per km |
|---|---|---|
| 20:00 | 6:26 /mi | 4:00 /km |
| 25:00 | 8:03 /mi | 5:00 /km |
| 30:00 | 9:39 /mi | 6:00 /km |
| 35:00 | 11:16 /mi | 7:00 /km |
| 40:00 | 12:52 /mi | 8:00 /km |
| 10K goal | Pace per mile | Pace per km |
|---|---|---|
| 45:00 | 7:15 /mi | 4:30 /km |
| 50:00 | 8:03 /mi | 5:00 /km |
| 55:00 | 8:51 /mi | 5:30 /km |
| 1:00:00 | 9:39 /mi | 6:00 /km |
| 1:10:00 | 11:16 /mi | 7:00 /km |
Treadmill pace chart (km/h)
Many treadmills show speed in km/h. Here's what each speed means as pace.
| Speed | Speed (mph) | Pace per km | Pace per mile |
|---|---|---|---|
| 8 km/h | 5.0 mph | 7:30 /km | 12:04 /mi |
| 9 km/h | 5.6 mph | 6:40 /km | 10:44 /mi |
| 10 km/h | 6.2 mph | 6:00 /km | 9:39 /mi |
| 11 km/h | 6.8 mph | 5:27 /km | 8:47 /mi |
| 12 km/h | 7.5 mph | 5:00 /km | 8:03 /mi |
| 13 km/h | 8.1 mph | 4:37 /km | 7:26 /mi |
| 14 km/h | 8.7 mph | 4:17 /km | 6:54 /mi |
| 15 km/h | 9.3 mph | 4:00 /km | 6:26 /mi |
| 16 km/h | 9.9 mph | 3:45 /km | 6:02 /mi |
Treadmill tip: set a 1% incline to better match the effort of running outdoors.
What does running pace mean?
Running pace is the time it takes you to cover one unit of distance, written as minutes per mile or minutes per kilometer. A lower number is faster. Speed is the opposite: distance per hour, such as 6 mph. Runners usually think in pace because it maps directly to race splits.
How to improve your running pace
- Run mostly easy: about 80% of your weekly running at a relaxed, conversational pace builds the aerobic base that makes every pace faster.
- Add one quality session a week: a tempo run or intervals, such as 6 x 400 m at 5K pace with easy recovery jogs.
- Be consistent: running three or four times a week, every week, beats occasional long efforts.
- Increase slowly: raise weekly distance gradually to avoid injury, and take an easier week every few weeks.
- Recover well: sleep, fuel and easy days are when your body actually adapts.
Training paces explained
Your race pace is only one number. Good training uses a few different paces, each with a job:
- Easy pace: relaxed and conversational. You should be able to speak in full sentences. For most runners this is well over a minute per mile slower than 5K race pace, and it should make up most of your running.
- Long run pace: similar to easy pace, or a little faster near the end once you're experienced.
- Marathon pace: the pace from your marathon goal time in the chart above. Practice it in the middle of long runs.
- Tempo (threshold) pace: "comfortably hard", roughly the pace you could hold for about an hour. Tempo runs are usually 20 to 40 minutes.
- Interval pace: around your 5K race pace or a little faster, run in repeats such as 400 m to 1 km with easy recovery jogs.
Use the calculator above with a recent race result to find your 5K or 10K pace, then build the other paces around it.
Race day pacing strategy
- Hold back early. Adrenaline makes the first mile feel easy. Aim to run it at goal pace or a few seconds slower, not faster.
- Run even splits. Use the split table from the calculator as checkpoints. Being slightly behind early is fine; being far ahead usually costs time later.
- Run hills by effort. Let your pace slow on uphills and recover it on downhills, rather than forcing the same pace.
- Finish strong. If you feel good in the last quarter of the race, that's the time to speed up. That's called a negative split.
Run-walk pacing for beginners
New runners often find a run-walk approach easier, for example running 2 minutes and walking 1 minute. Your average pace is slower, but you'll often finish stronger and recover faster. To calculate your average pace, enter your total distance and finish time in the calculator, including the walking.
Why your watch pace jumps around
GPS watches estimate distance from satellite signals, which bounce off tall buildings and drop under trees, so live pace can jump by 30 seconds or more. Lap or split pace (per mile or km) is more reliable than instant pace. On a 400 m track, use the track's lap distance rather than GPS for accurate splits.
Pace by weather and terrain
Heat and humidity raise your heart rate at the same pace, so expect to run slower on hot days. Many runners adjust by effort instead of chasing a number. Trails, wind and hills slow you down too, so compare paces only between similar courses and conditions.
Pace vs heart rate: which to follow?
Pace tells you how fast you're going, and heart rate tells you how hard your body is working. On flat, cool days they line up. On hot, hilly or tired days, the same pace takes more effort. A simple approach: use pace for races and hard sessions, and effort or heart rate for easy runs, so easy days stay truly easy.
How to pace a marathon
- Miles 1 to 10: settle into goal pace. It should feel controlled, almost too easy.
- Miles 10 to 20: hold steady, and take on fluids and fuel as you practiced in training.
- Miles 20 to 26.2: this is where pacing pays off. If you held back early, you can maintain or even pick up the pace.
Wear your goal pace on a wristband, or use the even splits from the calculator, so you can check every mile.
Frequently asked questions
How do I calculate my running pace?
Divide your finish time by the distance. For example, a 30-minute 5K works out to about 9:39 per mile.
What is a good 5K pace for a beginner?
Many new runners finish a 5K between 30 and 40 minutes, which is roughly 9:40 to 12:50 per mile.
What pace do I need for a 2-hour half marathon?
About 9:09 per mile, or 5:41 per km.
What pace is a 4-hour marathon?
About 9:09 per mile, or 5:41 per km. It is the same pace as a 2-hour half marathon, held for twice as long.
How do I convert mph to pace?
Divide 60 by your speed in mph. At 6 mph, your pace is 10:00 per mile.
Should I run every mile at the same pace?
Even pacing is usually the most efficient way to race. Starting slightly slower and finishing faster also works well.
Why is my watch pace different from the calculator?
GPS can drift in cities, under trees and on tracks, so watch distance is often a little off. The calculator uses the exact distance you enter.
What is a 10-minute mile marathon time?
About 4 hours 22 minutes (4:22:11).
What pace do I need for a 25-minute 5K?
About 8:03 per mile, or exactly 5:00 per km.
What marathon time is 6:00 per km?
About 4 hours 13 minutes (4:13:10).
What pace is a sub-2-hour half marathon?
Faster than about 9:09 per mile, or 5:41 per km.
What is a good running pace for beginners?
Any pace you can hold comfortably is a good start. Many beginners run 10 to 13 minutes per mile (6:15 to 8:05 per km) on easy runs.
How do I convert pace from km to miles?
Multiply your pace per km by 1.609. For example, 6:00 per km is about 9:39 per mile.
What is the average 5K time?
It varies widely by age and experience. Many recreational runners finish between about 25 and 40 minutes.
How do I find my running pace without a watch?
Run a known distance, such as four laps of a 400-meter track (1,600 meters, just under a mile), time it with your phone, then enter the distance and time in the calculator above. It also works for measured routes from a map app.
