Pace Calculator
Calculate pace, time, or distance for running
How to use this calculator
This pace calculator helps runners, walkers, and cyclists determine their pace, finish time, or distance covered. Here is how to get the most from it:
- Select what you want to calculate: Choose from pace (if you know distance and time), time (if you know distance and pace), or distance (if you know time and pace).
- Enter your known values: Input the distance in miles, kilometers, or meters. For common race distances, use the quick-select buttons for 5K, 10K, half marathon, or marathon.
- Add time or pace: Enter your finish time in hours, minutes, and seconds, or your target pace per mile or kilometer.
- Review your results: The calculator displays your pace in both minutes per mile and per kilometer, your speed in mph and km/h, total time, and distance.
Use this tool to plan race strategies, set training targets, or analyze your workout performance.
Understanding running pace and training zones
Pace is the time it takes to cover a specific distance, typically expressed as minutes per mile or minutes per kilometer. Understanding pace is fundamental to effective training and race planning.
Why pace matters
Running at the correct pace for different workouts helps you build fitness efficiently while avoiding injury and overtraining. Going too fast on easy days prevents recovery, while going too slow on hard days limits improvement. Learning to pace yourself during races prevents the common mistake of starting too fast and fading in the later miles.
Training pace zones
Coaches typically divide training into several pace zones, each serving a specific purpose:
- Easy or recovery pace: Approximately 1 to 2 minutes per mile slower than your race pace. You should be able to hold a conversation comfortably. This pace builds aerobic base and promotes recovery between hard workouts.
- Long run pace: Similar to easy pace, perhaps 30 seconds per mile faster. Long runs develop endurance and teach your body to burn fat efficiently.
- Tempo pace: Also called threshold pace, this is the fastest pace you can maintain for about an hour. It improves your lactate threshold, allowing you to run faster before fatigue sets in.
- Interval pace: Fast repetitions with recovery periods that improve your VO2 max, the maximum amount of oxygen your body can use during exercise.
- Race pace: The pace you plan to maintain during your goal race. Practicing at this pace teaches your body what the effort should feel like.
Factors affecting pace
Your pace on any given day depends on numerous factors. Temperature extremes slow you down, with heat having a more significant effect than cold. Running at altitude reduces oxygen availability, requiring a slower pace. Terrain matters greatly, as uphills and trail running require more effort per mile than flat roads. Wind resistance, especially headwinds, can add seconds per mile. Even your recent sleep, nutrition, and stress levels affect daily performance.
The relationship between pace and speed
Pace and speed are inversely related. As pace decreases (faster times per mile), speed increases. A 10-minute mile pace equals 6 mph, while a 6-minute mile pace equals 10 mph. Both metrics are useful depending on the context. Runners typically think in pace, while cyclists and motorists think in speed.
Practical examples
Here are some common scenarios showing how pace calculations work in practice:
Example 1: Planning a 5K race
You want to run a 5K (3.1 miles) in under 25 minutes. To find your required pace:
- Distance: 5 km or 3.1 miles
- Target time: 25 minutes
- Required pace: 8:03 per mile or 5:00 per km
- Speed: 7.46 mph or 12 km/h
To achieve this goal, you would need to pass each mile marker at approximately 8 minutes.
Example 2: Marathon finish time
You can comfortably maintain a 9:00 per mile pace. What will your marathon finish time be?
- Distance: 26.2 miles
- Pace: 9:00 per mile
- Finish time: 3 hours 55 minutes 48 seconds
This pace would give you a sub-4-hour marathon, a common goal for recreational runners.
Example 3: Distance from a timed run
During a 30-minute easy run at 10:30 per mile pace, how far will you go?
- Time: 30 minutes
- Pace: 10:30 per mile (5.71 mph)
- Distance: 2.86 miles
The pace formula
Pace = Time / Distance
Calculate time:
Time = Pace x Distance
Calculate distance:
Distance = Time / Pace
Convert pace to speed:
Speed (mph) = 60 / Pace (min/mile)
When converting between miles and kilometers, remember that 1 mile equals 1.609 kilometers. To convert pace from minutes per mile to minutes per km, divide by 1.609. To convert from minutes per km to minutes per mile, multiply by 1.609.
Common race distances
- 5K: 3.1 miles (5 km)
- 10K: 6.2 miles (10 km)
- Half Marathon: 13.1 miles (21.1 km)
- Marathon: 26.2 miles (42.2 km)
Frequently Asked Questions
What is a good running pace for beginners?
A good running pace for beginners is typically 10 to 12 minutes per mile (6:13 to 7:27 per km). The key for beginners is to run at a conversational pace where you can speak in complete sentences without gasping for breath. If you cannot hold a conversation, slow down. As your fitness improves over weeks and months, your easy pace will naturally become faster. Most beginner running programs start with run-walk intervals, gradually increasing the running portions as endurance develops.
How can I improve my running pace?
Improving pace requires consistent training over time. Include a weekly long run to build endurance, tempo runs to raise your lactate threshold, and interval workouts to improve speed. Adequate rest, proper nutrition, and strength training also contribute to faster paces. Most runners see significant improvements within 3 to 6 months of consistent training. Focus on increasing your weekly mileage gradually, no more than 10 percent per week, to avoid injury while building fitness.
What pace should I target for a 5K, 10K, or marathon?
Target pace depends on your current fitness level and training. For a 5K, most recreational runners aim for 9 to 12 minutes per mile. A 10K pace is typically 30 to 60 seconds per mile slower than your 5K pace. Marathon pace should be significantly slower, approximately 1 to 2 minutes per mile slower than your 10K pace, since you need to sustain it for 26.2 miles. Use race predictor calculators and your training times to estimate appropriate goal paces.
Is treadmill pace the same as outdoor running pace?
Treadmill running and outdoor running differ in several ways. Treadmills provide a consistent, flat surface with no wind resistance, making equivalent paces feel slightly easier. Most experts recommend setting the treadmill incline to 1 percent to simulate outdoor conditions. However, treadmill pace readings can vary by machine, so calibrate expectations by comparing perceived effort. Some runners find treadmills psychologically harder despite the physical advantages.
How does heart rate relate to running pace?
Heart rate and pace are closely connected but not identical. Heart rate reflects internal effort, while pace measures external output. Two runners at the same pace may have very different heart rates based on fitness, genetics, and conditions. Training by heart rate zones helps ensure appropriate effort regardless of pace variations from hills, heat, or fatigue. Most coaches recommend keeping easy runs in zone 2 (60 to 70 percent of max heart rate) even if pace feels slow.
How should I adjust pace when running hills?
On uphill sections, focus on maintaining consistent effort rather than pace. Expect pace to slow by 15 to 30 seconds per mile or more on significant inclines. Shorten your stride, keep your posture upright, and pump your arms to help power up hills. On downhills, let gravity assist you but avoid overstriding, which increases injury risk. Many runners use a strategy of banking time on descents to offset slower uphill segments.
What is the best race day pace strategy?
The best race strategy for most runners is to start conservatively and finish strong. Begin the first mile 10 to 15 seconds slower than your goal pace as crowds thin and your body warms up. Settle into goal pace during the middle miles, then push harder in the final third if you feel strong. This negative split approach prevents the common mistake of starting too fast and suffering in later miles. Practice race pace during training so the effort feels familiar.
What are tempo runs and how fast should they be?
Tempo runs, also called threshold runs, are sustained efforts at a comfortably hard pace you could maintain for about an hour. Tempo pace is typically 25 to 30 seconds per mile slower than your 5K race pace, or roughly 85 to 90 percent of maximum heart rate. These workouts improve your lactate threshold, the point at which fatigue rapidly accelerates. A typical tempo run involves 20 to 40 minutes at tempo pace after a warmup, building your ability to maintain faster paces for longer periods.
Running Tips for Better Pacing
Mastering pace takes time and practice. Here are essential tips to help you run smarter and achieve your goals:
- Start slower than you think you should. Most runners begin too fast and pay the price later. The first mile should feel easy, almost too easy. Trust your training and let the race come to you rather than forcing early speed.
- Train at multiple paces. Effective training includes easy runs, tempo efforts, intervals, and long runs. Each pace serves a different physiological purpose. Running every workout at the same moderate effort limits improvement.
- Use a GPS watch or running app. Real-time pace feedback helps you learn what different efforts feel like. Over time, you will develop an internal sense of pace, but technology provides valuable objective data during this learning process.
- Do not compare your pace to others. Every runner is different. Age, experience, genetics, and training history all affect pace. Focus on your own improvement rather than matching someone else's numbers. Your easy pace might be another runner's race pace, and that is perfectly fine.
- Listen to your body. Some days you will feel great and pace comes easily. Other days, factors like sleep, stress, nutrition, or weather make the same pace feel much harder. Adjust expectations based on how you feel rather than forcing predetermined numbers.
Health disclaimer
This pace calculator is provided for informational and planning purposes only. Before beginning any exercise program, including running or walking, consult with a healthcare provider, especially if you have any pre-existing health conditions, are over 40, or have been sedentary.
Listen to your body during exercise. Stop immediately if you experience chest pain, dizziness, severe shortness of breath, or other concerning symptoms. Proper warm-up, appropriate footwear, and gradual increases in training load help prevent injury.
Did you know?
- The world record marathon pace is 4:34 per mile (2:50 per km), sustained for the entire 26.2 miles. This was set by Kelvin Kiptum in 2023 with a time of 2:00:35.
- Walking 10,000 steps at a moderate pace of 3 mph takes approximately 1 hour and 40 minutes and covers about 5 miles.
- The average human walking speed is 3.1 mph, which translates to about 19 minutes per mile. This pace has remained relatively constant throughout human history.
- Elite sprinters reach speeds over 27 mph (1:50 per mile pace) during the 100-meter dash, though this pace cannot be sustained for longer distances.
- Your running economy, the amount of oxygen you use at a given pace, improves with training. Experienced runners use less energy than beginners at the same pace.