Running Pace Calculator
Work out your running pace, finish time or distance. Enter any two of the three, in kilometres or miles, and see what that pace means for the mile, 5K, 10K, half marathon and marathon.
Your results
| 1 mile | 8:03 |
| 5K | 25:00 |
| 10K | 50:00 |
| Half marathon | 1:45:29 |
| Marathon | 3:30:59 |
How it works
- 1Pace is time divided by distance, shown as minutes and seconds per kilometre or per mile.
- 2Pick what to calculate: pace from distance and time, time from distance and pace, or distance from time and pace.
- 3We also show your speed and the finish times for common race distances at the same pace.
Race finish times by pace
Even-pace finish times. Real races are rarely run at exactly even pace, so treat these as targets.
| Pace per km | Per mile | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|
| 4:00 | 6:26 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30 | 7:15 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00 | 8:03 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:30 | 8:51 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00 | 9:39 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30 | 10:28 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00 | 11:16 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
Where these numbers come from
Pace is plain arithmetic: time divided by distance. Race distances follow World Athletics rules: the marathon is 42.195 km, the half marathon 21.0975 km, and one mile is 1.609344 km.
Frequently asked questions
How do I calculate my running pace?
Divide your total time by the distance. 50 minutes for 10 km is a pace of 5:00 per km, which is about 8:03 per mile.
What pace do I need for a sub-2-hour half marathon?
About 5:41 per km or 9:09 per mile. Run 5:30 per km and you finish around 1:56:02.
What is a good 5K time?
Many recreational runners finish 5K in 25-35 minutes. Under 25 minutes means a pace below 5:00 per km, a solid target for regular runners.
How do I convert pace per km to pace per mile?
Multiply the pace per km by 1.609. For example 6:00 per km becomes about 9:39 per mile.
Using the result
What the number is
An estimate from a formula: rep-max equations for strength, even-pace arithmetic for running, MET values for calories burned. It describes an average performer, so your own number can sit noticeably above or below it.
How to use it
Use it to pick training weights or paces, plan sessions and compare like with like over time. Retest under similar conditions every few weeks instead of relying on one estimate forever.
When to stop guessing
If your numbers have stalled for several weeks, the fix is usually in programming, recovery and consistency rather than in the calculator. That is what a coach on Trainera builds with you.
What this calculator cannot know
This calculator does not know your technique, fatigue, sleep, terrain, weather, heart rate or training history, and all of them change real performance and energy use. Estimates are least reliable at the edges: sets of more than ten reps, very long races and unusual activities. Warm up properly, test maximal lifts with a spotter, and check with a doctor before hard training if you have a heart condition or another health concern. Nothing here is medical advice.
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Turn these numbers into a real plan
Train on your own with Trainera's free workout and diet tracker, or get matched with a certified personal trainer who builds your plan around these numbers.