Sports & Performance

Running Pace Calculator

Calculate pace, finish time, or required distance from any two running variables.

Running pace is the foundation of training and race planning. This calculator solves for any third variable when you know two of: time, distance, and pace.

Enter your numbers

Total Time (minutes)

Seconds

Distance (km)

Results update as you change the inputs. Calculations run in your browser.

Pace

5:42 /km

per Mile: 9:10 /mile
speed Kmh: 10.53 km/h
half Marathon: 120min at this pace (21.1km)
marathon: 241min at this pace (42.2km)

See the formula

Formula and method

Pace = Total Time (seconds) / Distance (km)

Standard running pace calculation in seconds per kilometer, then converted to minutes:seconds format. Speed in km/h is distance divided by time in hours.

Worked examples

30-minute 5K

Total Time (minutes):: 30
Seconds:: 0
Distance (km):: 5

Pace: 6:00 /km

Sub-4 hour marathon

Total Time (minutes):: 235
Seconds:: 0
Distance (km):: 42.2

Pace: 5:34 /km

Assumptions and limits

Constant pace throughout
No elevation adjustment

This tool provides an educational estimate. Rules, rates and personal circumstances can change the answer. Review the assumptions before relying on a result. Report a correction.

Common mistakes to avoid

Confusing pace and speed — pace is time per distance (min/km), speed is distance per time (km/h).
Using average pace for a hilly race — adjust target pace by ~5-10 seconds per km per significant hill.
Ignoring heart rate — pace is useful only when combined with physiological effort monitoring.

Frequently asked questions

What is a good 5K pace?

Average recreational runner: 5:30-7:00/km. Beginner: 7:00-9:00/km. Competitive age grouper: 4:00-5:00/km. Elite amateur: sub-4:00/km. Sub-20 minutes for 5K (4:00/km) is a common intermediate milestone.

How do I pace a marathon?

Negative split strategy: run the first half 1-2% slower than target pace, then accelerate. Even split is also effective. Positive split (going out fast) almost always leads to a painful second half.