Free calculator

Running Pace Calculator

Enter any two of distance, time and pace to get the third, along with even splits for every mile or kilometre. Switch between miles and kilometres at any time.

By the FitStack team. Last updated . Formulas and sources are listed on this page.

Units
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For example 27:30 or 1:58:00

Fill in the fields to see your result. It updates as you type.

How the pace calculator works

Pace = time ÷ distance Time = pace × distance Distance = time ÷ pace Speed = distance ÷ time

Race distances use their official lengths: 5 km, 10 km, 15 km, 21.0975 km for the half marathon and 42.195 km for the marathon. One mile is 1.609344 km.

Worked example

A 1:58:00 half marathon in miles:

Distance: 21.0975 km ÷ 1.609344 = 13.11 miles Pace: 7,080 seconds ÷ 13.11 = 540 seconds = 9:00 per mile Per km: 9:00 ÷ 1.609 = 5:36 per km

Pace chart

Finish times at an even pace per mile:

Pace per mile 5K10KHalf marathonMarathon
6:00 (3:44/km) 18:3837:171:18:392:37:19
7:00 (4:21/km) 21:4543:301:31:463:03:32
8:00 (4:58/km) 24:5149:431:44:533:29:45
9:00 (5:36/km) 27:5855:551:57:593:55:58
10:00 (6:13/km) 31:041:02:082:11:064:22:11
11:00 (6:50/km) 34:111:08:212:24:124:48:24
12:00 (7:27/km) 37:171:14:342:37:195:14:38
13:00 (8:05/km) 40:231:20:472:50:255:40:51

Using splits on race day

  • Check your split at each mile or kilometre marker rather than your watch's live pace, which jumps around under trees and between buildings.
  • Being 5 to 10 seconds slow per mile early on is fine; being 10 seconds fast in the first mile usually costs more later.
  • On hilly courses, aim for even effort rather than even pace and expect your splits to vary.

To see what time a recent race predicts at other distances, plus training paces for easy runs, tempo runs and intervals, use the race time predictor. The training paces in the plan above use Jack Daniels' VDOT method.1

Frequently asked questions

What is a good 5K time?

It depends on age, sex and experience. For newer recreational runners, finishing a 5K in 30 to 40 minutes is common; regular runners often run 22 to 30 minutes, and sub-20 minutes is a strong time for most age groups. The most useful comparison is with your own previous races.

What is the difference between pace and speed?

Pace is time per distance, such as 9:30 per mile; speed is distance per time, such as 6.3 mph. Runners use pace because it maps directly onto splits and finish times. To convert, divide 60 by your pace in minutes: a 10:00 mile is 6.0 mph.

How do I convert pace per mile to pace per kilometre?

Divide the pace per mile by 1.609. A 9:00 mile (540 seconds) is 540 ÷ 1.609 = 336 seconds, or 5:36 per km. To go the other way, multiply pace per km by 1.609.

Should I run even splits or negative splits?

Even or slightly negative splits are usually fastest for races from 5K to the marathon, because starting too fast burns energy you need later. Most runners do well starting a few seconds per mile slower than goal pace and finishing slightly faster.

How accurate are pace calculators?

The arithmetic is exact. The uncertainty is in the inputs: GPS watches often measure a race as slightly long because you don't run the shortest line, so your watch pace can read a few seconds faster than the official result.

Sources

  1. Daniels J. Daniels' Running Formula. 3rd ed. Human Kinetics; 2014 (VDOT tables; Daniels J, Gilbert J. Oxygen Power, 1979).
  2. Riegel PS. Athletic records and human endurance. American Scientist. 1981;69(3):285-290.

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