Running pace calculator
Convert between pace (min/km, min/mile) and speed (km/h, mph), estimate finish time for 5K, 10K, half marathon, and marathon distances, and derive easy/recovery/tempo/threshold paces from a recent race or goal pace. Runners switching between metric and imperial plans use one place for consistent numbers.
Distance (km)
Time (minutes)
Result
Pace: 5:30 min/km
Speed: 10.91 km/h
How to calculate running pace
1. Enter a recent race time and distance, or target pace directly.
2. Switch units between min/km and min/mile as needed.
3. Read projected finish times for standard race distances.
4. Note suggested training zone paces (easy, tempo, interval) relative to goal.
Pace calculation examples
5K in 24:30
Average pace ≈ 4:54 min/km (7:52 min/mi). Projected 10K ≈ 51:00 at same effort (slower per km — doubling distance rarely doubles time).
Marathon goal 3:45:00
Required pace ≈ 5:19 min/km (8:34 min/mi). Easy runs ~6:15–6:45/km; tempo ~5:00–5:10/km — zones vary by coach method.
Treadmill 10 km/h
≈ 6:00 min/km pace (9:39 min/mi). Treadmill displays speed; outdoor watches show pace — convert when following treadmill workouts outdoors.
When to use this tool
• When you build a training plan from a recent parkrun or race result.
• When you follow a min/mile plan but your watch shows min/km.
• When you set realistic marathon pace from half marathon PR.
When to choose something else
• When you need VO2max or heart-rate zones from lab tests — use sport-specific apps.
• When trail elevation drastically affects effort — pace alone misleads.
• When cycling or swimming — different sports use different metrics.
Pace vs effort on race day
Even pacing minimizes glycogen depletion in marathons. Heat, wind, and crowds add seconds per km — adjust goal. Heart rate drifts upward (cardiac drift) on long runs at constant pace; that is normal. Use recent races within 6–12 weeks for prediction; a 5K from three years ago overestimates current marathon fitness.
Building zones from one number
Coaches often set easy pace at marathon pace +45–90 sec/km, tempo at half-marathon to 10K effort, intervals at 5K pace or faster. Generic percentages help beginners; advanced runners use lactate threshold tests. This tool gives arithmetic baselines — tune by feel and recovery quality week to week.
Frequently asked questions
How do I convert min/km to min/mile?
Multiply min/km by 1.609344 (or use this calculator). 5:00/km ≈ 8:03/mi.
What are training zones?
Easy/recovery: conversational. Tempo: comfortably hard ~20–40 min. Threshold: ~1-hour race effort. Intervals: faster, with rest.
Can I predict marathon from 5K?
Rough estimates yes; doubling distance needs endurance factor — marathon pace is slower than 2× 5K pace per km.
Race pace vs average pace?
GPS watches include stops; race clock is net time. Use official chip time for PR calculations.
Negative split strategy?
Run second half faster. Calculator gives even pace; plan 5–10 sec/km slower first half on hilly courses.
Is my data sent to a server?
No.
Is this tool free?
Yes.