Running Pace Calculator
Calculate your running pace, speed, and estimated finish times for any distance. Whether you're training for a 5K, 10K, half marathon, marathon, or any custom distance, this calculator gives you accurate pace conversions in both metric and imperial. Enter your time and distance to get started, or use the quick conversion tools below to switch between min/km, min/mile, km/h, and mph. Pair your results with a free personalised training plan to train at the right pace for your goals.
Quick Pace & Speed Conversions
Convert between pace and speed instantly. Type a value in any field and the conversion updates automatically.
Metric (km/h ↔ min/km)
Imperial (mph ↔ min/mile)
Pace Conversion (min/km ↔ min/mile)
Common Running Paces Reference
Quick reference for popular pace conversions and approximate race finish times:
| Pace (min/km) | Pace (min/mi) | Speed | 5K | 10K | Half Marathon | Marathon |
|---|
How to Use This Running Pace Calculator
This pace calculator is designed to be the most versatile running tool you'll need. Simply enter your total running time and select a distance — either a preset race distance or a custom value — and the calculator instantly provides your pace in min/km and min/mile, your speed in km/h and mph, estimated finish times for all standard race distances at the same pace, and per-kilometre or per-mile split times.
You can also use the quick conversion tools below the main calculator to instantly convert between any pace and speed format without needing to enter a full run. These are perfect for treadmill runners who need to translate a speed setting (like 10.5 km/h) into a pace they recognise (5:43/km), or for switching between metric and imperial systems.
What Is Running Pace?
Running pace is the time it takes you to cover a set distance — typically expressed as minutes per kilometre (min/km) or minutes per mile (min/mi). It's the inverse of speed: while speed tells you how far you travel per unit of time, pace tells you how long each unit of distance takes.
Example: 25 minutes ÷ 5 km = 5:00 /km
Pace is the universal language of running. When runners talk about doing "5-minute kilometres" or "8-minute miles," they're describing pace. Training plans, race strategies, and workout prescriptions are almost always written in pace, making it the single most important metric for any runner to understand.
Pace vs Speed — What's the Difference?
Pace (min/km or min/mi)
Time per unit of distance. "I ran 5:30 per kilometre." Pace decreases as you run faster — a lower number means a faster run. This is how runners naturally think about effort because it maps directly to the clock at each mile or kilometre marker. Nearly all training plans prescribe workouts in pace.
Speed (km/h or mph)
Distance per unit of time. "I ran at 11 km/h." Speed increases as you run faster — a higher number means a faster run. Treadmills display speed rather than pace, which is why many treadmill runners need to convert between the two. Speed is also used in cycling and other endurance sports.
Understanding Common Running Paces
Running pace varies enormously depending on fitness level, experience, terrain, and conditions. Here's a general guide to what different paces mean for most runners:
| Pace Range | Description | Typical Runner |
|---|---|---|
| 3:00–3:30 /km | Elite / sub-elite racing pace | Professional athletes, Olympic-level runners |
| 3:30–4:30 /km | Competitive club runner pace | Experienced runners, competitive age-groupers |
| 4:30–5:30 /km | Strong recreational runner | Regular runners training 4–6 days/week |
| 5:30–6:30 /km | Average recreational runner | Regular joggers, intermediate runners |
| 6:30–8:00 /km | Beginner / easy pace | New runners, easy recovery runs for trained athletes |
| 8:00+ /km | Walk/jog or recovery | Beginners, walk-run intervals, post-injury rehab |
Remember: there is no "bad" pace. The right pace is the one that matches your current fitness and training goal. Easy runs should genuinely feel easy, and hard sessions should be targeted — a structured training plan helps you balance both.
How Treadmill Speeds Convert to Running Pace
Treadmills display speed in km/h or mph, but most runners think in pace. Here's a quick reference for common treadmill settings:
| Treadmill Speed | Pace (min/km) | Pace (min/mi) | Effort Level |
|---|---|---|---|
| 8.0 km/h (5.0 mph) | 7:30 | 12:04 | Easy jog |
| 9.0 km/h (5.6 mph) | 6:40 | 10:44 | Comfortable jog |
| 10.0 km/h (6.2 mph) | 6:00 | 9:39 | Steady run |
| 11.0 km/h (6.8 mph) | 5:27 | 8:47 | Moderate effort |
| 12.0 km/h (7.5 mph) | 5:00 | 8:03 | Tempo pace |
| 13.0 km/h (8.1 mph) | 4:37 | 7:26 | Threshold |
| 14.0 km/h (8.7 mph) | 4:17 | 6:54 | Hard interval |
| 15.0 km/h (9.3 mph) | 4:00 | 6:26 | Fast interval |
| 16.0 km/h (9.9 mph) | 3:45 | 6:02 | Race effort |
How to Use Pace in Your Training
- Easy runs (60–70% of weekly mileage) — Run 60–90 seconds per kilometre slower than your 5K race pace. You should be able to hold a conversation comfortably. These build your aerobic base without excessive fatigue.
- Tempo runs — Run at a pace you could sustain for roughly one hour in a race (approximately your half marathon pace). This improves your lactate threshold — the pace above which fatigue accumulates rapidly.
- Interval sessions — Short, fast repetitions at or faster than your 5K pace, with recovery jogs between. These boost VO2 max and running economy, making you faster at every distance.
- Long runs — Run at easy pace or slightly faster for extended duration (90 minutes to 3+ hours for marathoners). Build endurance, fat utilisation, and mental toughness.
- Race pace runs — Practice running at your target race pace to build confidence, practise fuelling, and calibrate your internal effort gauge. Essential in the final weeks before a goal race.
Know Your Pace. Now Get a Plan.
Use your pace data to generate a free personalised training plan. Choose your goal race — from 5K to marathon — and our generator builds a programme that balances easy runs, speed work, and long runs at the right intensities.
Generate Your Free Training PlanRace Time Predictions From Your Pace
If you know your pace for one distance, you can estimate your finish time at other distances — though pacing naturally slows as distance increases. The calculator above applies your exact current pace to all standard race distances. For a more realistic prediction that accounts for fatigue over longer distances, consider these general rules of thumb:
- 5K to 10K: Add roughly 5–8% to your 5K pace per kilometre. If you run 5K in 25:00 (5:00/km), a realistic 10K is roughly 52:00–54:00.
- 10K to Half Marathon: Add 8–12% to your 10K pace. A 50:00 10K runner might target 1:50–1:55 for a half marathon.
- Half Marathon to Marathon: Add 5–10% to your half marathon pace. A 1:45 half marathoner might target 3:40–3:50 for the full distance.
These predictions assume consistent training at the longer distance. Using a structured training plan specific to your goal race is the best way to ensure your fitness matches the distance.
Frequently Asked Questions
How do I calculate my running pace?
Divide your total running time by the distance covered. For example, if you ran 10 km in 55 minutes, your pace is 55 ÷ 10 = 5:30 per kilometre. In miles, 10 km is 6.21 miles, so 55 ÷ 6.21 = 8:51 per mile. This calculator does both conversions instantly — just enter your time and distance.
What is a good running pace for a beginner?
For most beginners, a comfortable running pace is between 7:00 and 9:00 per kilometre (11:00–14:30 per mile). The key indicator isn't the number — it's whether you can hold a conversation while running. If you're gasping for breath, slow down. As your fitness improves over weeks and months of consistent training, your comfortable pace will naturally get faster.
How do I convert treadmill speed to running pace?
Divide 60 by the treadmill speed in km/h to get your pace in min/km. For example, 10 km/h = 60 ÷ 10 = 6:00 min/km. For miles, divide 60 by the speed in mph: 6.2 mph = 60 ÷ 6.2 = 9:41 min/mile. Use the Quick Pace Conversions section of this calculator for instant two-way conversion between any speed and pace format.
What pace should I run for a sub-2-hour half marathon?
To finish a half marathon (21.1 km / 13.1 miles) in under 2 hours, you need to average faster than 5:41 per kilometre (9:09 per mile). Accounting for race-day factors — crowded starts, hill sections, fuelling stops — most coaches recommend training at around 5:30/km to give yourself a comfortable buffer. A structured 12–16 week half marathon training plan will include tempo runs and goal-pace sessions to build the required fitness.
How do I convert min/km to min/mile?
Multiply your pace in min/km by 1.60934 (the number of kilometres in a mile). For example, 5:00/km × 1.60934 = 8:03/mile. To go the other way, divide your mile pace by 1.60934: 8:00/mi ÷ 1.60934 = 4:58/km. The Pace Conversion tool above handles this automatically in both directions.
What pace do I need for a sub-4-hour marathon?
For a sub-4-hour marathon (42.195 km), you need to average faster than 5:41 per kilometre or 9:09 per mile. In practice, most successful sub-4 runners target 5:35/km (9:00/mi) to leave a small cushion for inevitable slowdowns in the later miles. A well-structured 16–20 week marathon plan with progressive long runs and marathon-pace sessions is essential to build the endurance needed for this goal.
Why does my pace slow down over longer distances?
Your pace slows over longer distances because of glycogen depletion, accumulated muscle fatigue, core temperature rise, and mental fatigue. Your body shifts from predominantly fast-twitch to slow-twitch muscle fibre recruitment, and your cardiovascular system must sustain output for longer. A well-trained marathon runner typically slows 5–10% compared to their 5K pace. This is why training at race-specific distances and paces is crucial — it teaches your body to be efficient at your goal pace for the full duration.
Should I run at the same pace every day?
No. Effective training requires varying your pace across different sessions. The 80/20 principle — roughly 80% of your running at easy pace and 20% at harder efforts — is supported by extensive research on elite athletes. Easy days should be genuinely easy (60–90 seconds per km slower than race pace), while hard days should be purposefully fast. Running the same moderate pace every day leads to overtraining on easy days and undertraining on hard days, a pattern called "the grey zone" that limits improvement.