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Pace Calculator

Calculate running pace, finish time, or distance.

Three ways to use the pace calculator

  • Calculate pace — know your distance and finish time; find your average pace per km or mile.
  • Calculate time — know your target distance and goal pace; find your expected finish time.
  • Calculate distance — know how long you ran and your average pace; find the total distance covered.

Common race target paces

  • 5K in 25 min: 5:00/km pace
  • 5K in 30 min: 6:00/km pace
  • 10K in 1 hour: 6:00/km pace
  • Half marathon in 2 hours: 5:41/km pace
  • Marathon in 4 hours: 5:41/km pace
  • Marathon in 3:30: 4:58/km pace

Tips for pacing your race

  • Negative split: Run the second half slightly faster than the first. Most PBs are set this way.
  • Don’t go out too fast — starting 10–15 seconds per km too fast in the first 2 km often leads to a significant slowdown in the final km.
  • Use the splits table — print or screenshot your target split times for each km to guide your race.

Common use cases

Runners preparing for a 5K use the 'Calculate time' mode to find the finish time they can expect at their current training pace, helping them set a realistic race goal. Athletes tracking fitness improvements compare their pace for the same distance over several weeks to measure progress objectively. Coaches use the distance mode to calculate how far a runner will cover during a fixed-duration interval session. Cyclists and walkers use the same tool by selecting kilometres or miles to plan their own distance and pace targets.

Heart rate zones and pace

Pace and heart rate are complementary metrics. Easy long runs should stay in Zone 2 (roughly 60–70% of max heart rate) — this feels very comfortable, and you should be able to hold a conversation. Tempo runs sit in Zone 3–4 (comfortably hard). Intervals push into Zone 5. Most amateur runners run their easy days too fast (Zone 3–4) and their hard days not hard enough — a mistake that slows fitness development. Use your target race pace to calibrate training zones: your easy pace should be 90–120 seconds per kilometre slower than your 5K race pace.

Frequently asked questions

What is running pace?
Running pace is the time it takes to cover one unit of distance (typically one kilometre or one mile). It is expressed :seconds per km or per mile. A pace of 5:30/km means it takes 5 minutes and 30 seconds to run each kilometre.
How do I calculate my pace?
Pace = Total Time ÷ Distance. If you ran 10 km in 55 minutes, your pace is 55 ÷ 10 = 5.5 minutes per km, which is 5:30/km. Use this calculator by selecting 'Calculate pace', entering your distance and time.
What is a good running pace for beginners?
For beginners, a comfortable conversational pace of 7:00–9:00 min/km (11:15–14:30 min/mile) is ideal. This lets you build aerobic base without overexertion. For a 5K, beginner finish times of 35–45 minutes are common. As fitness improves, many runners target sub-30 minutes for 5K (6:00/km pace).
How do I convert pace from km to miles?
To convert pace from min/km to min/mile, multiply by 1.60934. For example, 5:00/km × 1.60934 ≈ 8:03/mile. To convert from min/mile to min/km, multiply by 0.62137. This calculator handles the conversion automatically — just toggle the unit.
What pace do I need to run a sub-4-hour marathon?
A sub-4-hour marathon requires completing 42.195 km in under 240 minutes, which works out to 5:41/km (9:09/mile). Use the 'Calculate pace' mode in this tool with distance 42.195 km and time 3:59:59 to verify.

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