Running Pace Calculator

What pace tells you

Pace is how long it takes you to cover one kilometre or one mile — the runner's version of speed, counted in minutes instead of kilometres per hour. Training plans are written in pace because it is the number you can actually hold in your head while running.

Formula

• Pace per km = total seconds ÷ distance in km
• Pace per mile = pace per km × 1.609
• Speed in km/h = distance ÷ hours

Worked example

10 km in 52 minutes 30 seconds is a pace of 5:15 per kilometre, 8:27 per mile, or 11.43 km/h. Held exactly, that pace is 26:15 for 5K and 3:41:31 for a marathon — though in practice nobody holds a 10K pace for a marathon.

How to use the pace calculator

1. Enter the distance in kilometres and the time in hours, minutes and seconds.
2. Read your pace per kilometre and per mile, and the speed if you prefer km/h.
3. Look at the table to see what that pace would give you over 5K, 10K, half and full marathon.

Training with pace

• Easy runs should feel conversational — usually 60 to 90 seconds per km slower than your 10K pace.
• The race-distance table is the same pace held longer, not a prediction. As a rule of thumb, add about 5% per doubling of distance for a realistic target.
• Heat, hills and wind all cost pace. Compare like with like before deciding a run went badly.

Frequently asked questions

How do I calculate my running pace?

Divide your total time by the distance. 52 minutes 30 seconds over 10 km is 315 seconds per km, which is a pace of 5:15 per kilometre.

What is a good running pace?

For most recreational runners, 6:00 to 7:00 per kilometre is a comfortable steady pace. What matters more is that your easy runs are genuinely easy and only a small part of your week is fast.

Can I use this to predict a marathon time?

The table shows the same pace held over longer distances, which is optimistic for a marathon. Most runners slow by roughly 5% each time the distance doubles.