Running Pace Calculator

How the running pace calculator works

Pace is the time it takes to cover one kilometre. The calculator divides your total time by the distance:

Pace (min/km) = time (minutes) ÷ distance (km)

The answer is in decimal minutes. To convert it to minutes and seconds, multiply the decimal part by 60. For example, 5.5 min/km = 5:30 per km.

Worked example: a 10 km run in 55 minutes

1. 55 ÷ 10 = 5.5 min/km, which is 5:30 per km
2. Speed: 60 ÷ 5.5 = 10.9 km/h
3. The same pace per mile: 5.5 × 1.609 = 8.85 min, or about 8:51 per mile

Predicting race times at the same pace

In practice, most runners slow a little as races get longer, so a 55-minute 10 km runner might run a half marathon closer to 2:00–2:05 unless they're well trained for the distance.

Converting your time to minutes

Enter the total time in minutes. For 1 hour 12 minutes 30 seconds, that's 60 + 12 + 30 ÷ 60 = 72.5 minutes.

Using pace in training

• Easy runs: usually 60–90 seconds per km slower than your 10 km race pace. You should be able to talk in full sentences.
• Tempo runs: roughly your 10 km to half-marathon race pace, "comfortably hard".
• Intervals: faster than 5 km pace, with recoveries between.

Most of your weekly running should be easy. It builds endurance with less injury risk.

Common mistakes

• Entering time as 55.30 for 55 minutes 30 seconds. It should be 55.5.
• Mixing miles and kilometres.
• Comparing paces from hilly and flat routes as if they were equal.

What is a good running pace for 5 km?

For recreational runners, 5:00–7:00 per km is common. A 25-minute 5 km (5:00/km) is a solid goal for many adults.

How do I convert pace to speed?

Speed (km/h) = 60 ÷ pace (min/km). A 6:00/km pace is 10 km/h.

How do I work out my marathon pace?

Divide your target time in minutes by 42.195. A 4-hour marathon needs about 5:41 per km.

Written by Sam Alex, civil engineer. About the author