How do I calculate my running pace?

Divide your total time in seconds by the distance in kilometres. For example, 30 minutes (1800 seconds) over 5 km = 1800 ÷ 5 = 360 seconds per km = 6:00/km. In miles: divide by the distance in miles (5 km ÷ 1.60934 = 3.107 miles → 1800 ÷ 3.107 = 579.4 sec/mile = 9:39/mile).

What is a good running pace per km?

It depends on your fitness and goal. A beginner 5K runner often runs 6:00–8:00/km. Intermediate runners aiming to break 25 minutes need under 5:00/km. Sub-20 minute 5K requires 3:59/km. For marathons, recreational runners often target 5:00–7:00/km, while a sub-4-hour marathon needs 5:41/km.

What pace do I need to run a sub-2 hour half marathon?

To finish a half marathon (21.0975 km) in under 2 hours, you need to maintain a pace of 5:41/km (9:09/mile) or faster. That works out to 12.6 km/h average speed. Use the Finish Time mode and enter 5:40/km to confirm you'd finish in 1:59:40.

How do I convert pace from km to miles?

Multiply your pace in min/km by 1.60934 to get min/mile. For example, 5:00/km × 1.60934 = 8:03/mile. To go the other way, divide your min/mile pace by 1.60934. The calculator shows both automatically in every result.

What pace is a 4-hour marathon?

A 4-hour marathon requires a pace of 5:41/km (9:09/mile). That's 42.195 km ÷ 240 minutes = 5.69 min/km. Enter Marathon in the Finish Time mode with 5:41 pace to confirm: 4:00:01.

How do I calculate speed from pace?

Speed (km/h) = 60 ÷ pace in minutes per km. A pace of 5:00/km = 60 ÷ 5 = 12 km/h. A pace of 6:00/km = 10 km/h. To convert to mph, divide by 1.60934. The calculator shows both km/h and mph in all results.

What pace should I run for easy training runs?

Easy runs should feel conversational — you can speak in full sentences. For most runners this is 60–90 seconds per km slower than your 5K race pace. If your 5K pace is 5:00/km, your easy pace would be around 6:00–6:30/km. Easy running builds your aerobic base without excessive fatigue.

How far can I run in 30 minutes at a 6:00/km pace?

At 6:00/km pace, you cover 1 km every 6 minutes. In 30 minutes: 30 ÷ 6 = 5 km. Use the Distance mode — enter 0h 30m 0s and pace 6:00 (min=6, sec=0) to get 5.00 km (3.11 miles).

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Pace Calculator

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About this tool

Pace, finish time & distance — for every runner

The pace calculator lets you solve any running equation in seconds. Switch between three modes: calculate your pace per km or per mile from a time and distance, calculate your predicted finish time for any race at a given pace, or calculate the distance you can cover in a set time at a given effort.

Every result also shows a race pace chart — your projected finish times for 1K, 5K, 10K, half marathon, and marathon at that pace — so you can instantly see whether your training pace translates to a race goal time.

What is running pace?

Pace is how long it takes you to cover one unit of distance — expressed as minutes per kilometre (min/km) or minutes per mile (min/mi). A pace of 5:00 /km means you cover one kilometre every five minutes. Lower numbers = faster. Most runners think in pace rather than speed (km/h) because it maps directly to race strategy and effort.

Pace vs speed — quick conversion

To convert pace (min/km) to speed (km/h): speed = 60 ÷ pace in minutes. A 5:00/km pace = 60 ÷ 5 = 12 km/h. A 6:00/km pace = 10 km/h. Going the other way: pace = 60 ÷ speed.

To convert between km and mile pace: multiply by 1.60934. A 5:00/km pace = 5:00 × 1.60934 ≈ 8:03/mile.

Common race pace targets

Here are the paces required for popular race time goals:

Goal	Race	Required pace /km	Required pace /mile
Sub-20 min	5K	3:59 /km	6:26 /mile
Sub-25 min	5K	4:59 /km	8:02 /mile
Sub-45 min	10K	4:29 /km	7:14 /mile
Sub-1 hour	10K	5:59 /km	9:39 /mile
Sub-1:45	Half Marathon	4:58 /km	7:59 /mile
Sub-2:00	Half Marathon	5:41 /km	9:09 /mile
Sub-3:30	Marathon	4:58 /km	8:00 /mile
Sub-4:00	Marathon	5:41 /km	9:09 /mile

How to use the three modes

Calculate Pace — Know your distance and time? Enter them to find your average pace per km and per mile, plus your speed in km/h and mph.
Calculate Finish Time — Planning to race at a target pace? Enter the race distance and your goal pace to see your projected finish time.
Calculate Distance — Heading out for a timed run? Enter how long you'll run and at what pace to see how far you'll go.

Training pace zones

Most running coaches prescribe training by pace zone. As a rough guide based on your easy (conversational) running pace:

Easy / recovery — 60–70% effort, comfortable conversation pace. Builds aerobic base.
Tempo / threshold — 20–30 sec/km faster than easy pace. Comfortably hard — improves lactate threshold.
Interval / VO2max — 5K race pace or faster. Hard, short efforts (400m–1600m). Improves top-end aerobic capacity.
Race pace — The pace you can sustain for your target race distance. Specific to the event.

Example

You ran a 5K in 24:30 and want to know your pace and whether you're on track for a sub-25:00 goal.

Select Calculate Pace, choose 5K from the distance dropdown, enter 0h 24m 30s and click Calculate.

Result: 4:54 /km (7:53 /mile) at 12.2 km/h. The race chart shows you'd finish a 10K in 48:59, a half marathon in 1:43:17, and a marathon in 3:26:34 at that pace. Your 5K puts you comfortably under 25:00 — next target: sub-24:00 (4:47 /km).

Now flip to Calculate Finish Time, select Half Marathon, enter 4:47 min/km pace, and you'll see a projected half marathon time of 1:40:58 — a solid 2-hour half marathon pace buffer.