Pace Calculator
Calculate your running pace per mile or km, estimated finish time, or required pace for any race distance. Works for 5K, 10K, half marathon, and marathon.
🏃 Pace Calculator
Choose what you want to calculate — your pace, your finish time, or required pace for a goal time.
Enter your finish time and distance to calculate your pace per mile/km.
Enter your pace and distance to calculate your estimated finish time.
Race Distance Presets
Enter a goal finish time and distance to find the pace you need to maintain.
What's Your Running Pace — and What Does It Actually Mean?
Pace is the fundamental metric of running. It tells you how long it takes to cover one kilometre or one mile — and from that single number, you can calculate your finish time for any race distance, figure out how hard you're working, and set training zones.
This pace calculator works three ways: calculate your pace from a run you just finished, estimate your finish time for any distance at a given pace, or find the exact pace you need to maintain to hit a goal time.
Real Example: Running Pace Calculation
A 28-minute 5K works out to 5:36 per kilometre or 9:01 per mile. That's above average recreational pace and a solid benchmark for a committed recreational runner. Use the calculator above to find your pace from any run.
The Pace Formula
Common Race Pace Targets
| Race | Distance | Sub-30 pace | Sub-2hr pace | Sub-4hr pace |
|---|---|---|---|---|
| 5K | 5 km / 3.11 mi | 6:00/km · 9:39/mi | — | — |
| 10K | 10 km / 6.21 mi | — | — | — |
| Half Marathon | 21.1 km / 13.1 mi | — | 5:41/km · 9:09/mi | — |
| Marathon | 42.2 km / 26.2 mi | — | — | 5:41/km · 9:09/mi |
What Is a Good Running Pace?
- Beginner: 8–10 min/km (12:52–16:06/mi). Focus on completing the distance, not pace.
- Recreational runner: 6–8 min/km (9:39–12:52/mi). Comfortable conversation pace.
- Intermediate: 5–6 min/km (8:03–9:39/mi). Pushing into competitive territory for 5K/10K.
- Advanced: 4–5 min/km (6:26–8:03/mi). Club runner level, competitive at local races.
- Elite: Under 3 min/km (4:50/mi). Professional athlete level.
Running Training Zones by Pace
Most training plans divide effort into zones based on pace or heart rate. Knowing your current pace from a recent race helps you set the right zone targets for every run:
| Zone | Effort | Pace vs race pace | Purpose |
|---|---|---|---|
| Zone 1 – Easy | Very light | +2:00–3:00/km slower than 5K pace | Recovery, base building, long runs |
| Zone 2 – Aerobic | Comfortable | +1:00–2:00/km slower than 5K pace | Fat burning, endurance, most training runs |
| Zone 3 – Tempo | Comfortably hard | ~+0:20–0:40/km slower than 5K pace | Lactate threshold, race fitness |
| Zone 4 – Threshold | Hard | Close to 10K race pace | Speed endurance, VO2max development |
| Zone 5 – Max | Maximum effort | Faster than 5K race pace | Intervals, sprints, peak speed |
Pace to Speed Conversion Table (km/h and mph)
Converting between pace (min/km or min/mile) and speed (km/h or mph) is useful for treadmill running and comparing effort across different sports. Here's a quick reference:
| Pace (min/km) | Pace (min/mi) | Speed (km/h) | Speed (mph) | Level |
|---|---|---|---|---|
| 4:00/km | 6:26/mi | 15.0 | 9.3 | Advanced |
| 4:30/km | 7:14/mi | 13.3 | 8.3 | Advanced |
| 5:00/km | 8:03/mi | 12.0 | 7.5 | Intermediate |
| 5:30/km | 8:51/mi | 10.9 | 6.8 | Intermediate |
| 6:00/km | 9:39/mi | 10.0 | 6.2 | Recreational |
| 6:30/km | 10:27/mi | 9.2 | 5.7 | Recreational |
| 7:00/km | 11:16/mi | 8.6 | 5.3 | Beginner |
| 8:00/km | 12:52/mi | 7.5 | 4.7 | Beginner |
| 10:00/km | 16:06/mi | 6.0 | 3.7 | Walking/jogging |
Marathon Pace Chart — Every Common Goal Time
Planning a marathon? Here's the pace you need to maintain per kilometre and per mile to hit the most common marathon goal times:
| Goal Time | Required Pace/km | Required Pace/mi | Speed |
|---|---|---|---|
| 3:00:00 | 4:16/km | 6:51/mi | 14.1 km/h |
| 3:30:00 | 4:58/km | 8:00/mi | 12.1 km/h |
| 4:00:00 | 5:41/km | 9:09/mi | 10.5 km/h |
| 4:30:00 | 6:24/km | 10:18/mi | 9.4 km/h |
| 5:00:00 | 7:06/km | 11:27/mi | 8.4 km/h |
| 5:30:00 | 7:49/km | 12:35/mi | 7.7 km/h |
| 6:00:00 | 8:32/km | 13:44/mi | 7.0 km/h |
How to Use Pace to Plan Your Training Week
Once you know your current race pace, you can structure every run in your training week with purpose:
- Easy runs (3–4× per week): Run at Zone 1–2 pace — roughly 60–90 seconds per km slower than your 5K pace. These build your aerobic base and aid recovery.
- Long run (1× per week): Same Zone 1–2 effort, but extending duration. For marathon training, long runs build up to 32–35km at easy pace.
- Tempo run (1× per week): 20–40 minutes at Zone 3 — comfortably hard, just below lactate threshold. Builds race fitness more efficiently than most other workouts.
- Interval/speed session (1× per week): Short efforts at Zone 4–5 with recovery in between. Classic formats: 8 × 400m, 6 × 800m, or 4 × 1600m at 5K race pace or faster.
- Rest or cross-training (1–2× per week): Running fitness responds better to planned recovery than to more running. Cycling, swimming, or walking on rest days maintains fitness without impact load.
✍️ Reviewed by the NerdyTools Health Team — Last updated August 2026
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