How do I calculate my running pace?

Divide your total time (in minutes) by the distance you ran. If you covered 5 km in 30 minutes, your pace is 30 ÷ 5 = 6:00 per km (9:39 per mile). The same formula rearranges in two other directions: multiply pace by distance to get finish time, or divide time by pace to get distance. This calculator handles all three cases automatically.

What is a good running pace for a beginner?

Based on parkrun 2024 finisher data, a typical beginner pace is 7:30–9:00 per km (12:04–14:30 per mile), resulting in a 5K finish time of 37–45 minutes. Running at a pace where you can hold a conversation — roughly 70% of maximum effort — is more important than hitting a specific number. Pace improves naturally as aerobic fitness builds over 4–8 weeks of consistent training.

What pace do I need for a 4-hour marathon?

A 4-hour marathon requires 5:41 per km (9:09 per mile). The arithmetic: 240 minutes ÷ 42.195 km = 5.688 min/km, which rounds to 5:41/km. On a treadmill that equates to 10.6 km/h (6.6 mph). Enter 4:00:00 and 42.195 km in this calculator to confirm the figure and see the split breakdown.

How do I convert running pace to speed?

Divide 60 by your pace in minutes. A 6:00/km pace converts to 60 ÷ 6 = 10.0 km/h. For min/mi: 60 ÷ 9.65 (9:39/mi) = 6.21 mph. This is formula F2 on the methodology page. The calculator displays both km/h and mph automatically beneath the primary pace result.

Should I train at race pace?

No — most runs should be slower than race pace. The 80/20 principle (see the Training Pace Calculator) recommends roughly 80% of weekly volume at easy effort (Zone 2) and 20% at threshold or faster. Running too close to race pace on every session increases injury risk and limits aerobic adaptation. Race-pace work is reserved for specific sessions like tempo intervals and tune-up races.

Why is my treadmill pace different from my outdoor pace?

Outdoor running requires overcoming air resistance; treadmill belts move beneath you, removing that cost. Jones & Doust (1996) found that setting the treadmill to 1% incline closely matches the energetic cost of outdoor running at speeds between 10.5 and 18.0 km/h. At slower speeds the correction is negligible. The Treadmill Pace Calculator applies the Jones & Doust formula automatically.

What is negative splitting and how does it affect pace?

Negative splitting means running the second half of a race faster than the first. A conservative negative split of 1–2% means your second-half pace is 1–2% quicker than your first-half pace, while your overall average remains the same. Research by Santos-Lozano et al. (2014) found negative splitting to be the most common strategy among marathon finishers. See the Negative Split Calculator for exact pacing tables.

How accurate is a pace calculator?

Pace calculators apply simple arithmetic — accuracy depends entirely on the accuracy of your inputs. On a flat, measured course with correct time input, the calculated pace is exact. Real-world factors that change actual pace include terrain elevation, surface (road vs. trail), wind, temperature, and fatigue. Use the result as a planning guide and adjust based on how the effort feels on the day.

Pace Calculator

Calculate running pace, time, or distance from any two values. Free, no signup. Splits, speed, and per-400m track pace included.

Time

Distance preset

Distance

The total distance to run. Affects your required pace — longer distances need slower sustainable paces.

Pace

Recreational

6:00/km

({pace} /mi)

Comparative parkrun data unavailable for this pace.

Finish time

0:30:00

Speed

10.0km/h

Distance

5.00km

Pace per 400 m

2:24/400m

Split previewEven splits computed from your pace and distance.

Split #	Distance	Split time	Cumulative time
1	1 km	6:00	0:06:00
2	2 km	6:00	0:12:00
3	3 km	6:00	0:18:00
4	4 km	6:00	0:24:00
5	5 km	6:00	0:30:00

Running pace is the time it takes to cover one kilometre (km) or mile. Knowing your pace lets you set finish-time goals, structure training sessions, and compare efforts across distances. This calculator solves the pace–time–distance relationship in any direction: enter time and distance to find pace, enter pace and distance to find your finish time, or enter pace and time to find how far you can run. Results include finish time, speed in km/h and mph, distance, and pace per 400 m for track runners. The formula is F1 — pace = time ÷ distance — a fundamental kinematic identity. Select a race preset (5K, 10K, Half, Marathon) or type your own distance.

Your pace tells you how long it takes to cover each kilometre or mile at your current effort — the lower the number, the faster you are running.

Pace = Time ÷ Distance

P = T / D

P: = Pace — time per unit distance (min/km or min/mi)
T: = Total time, in minutes
D: = Distance, in km or mi

Default: 30 minutes for 5 km

P = T / D
P = 30 min ÷ 5 km
P = 6 min/km
Converting: 6 min/km × 1.60934 = 9:39 min/mi
Speed: 60 ÷ 6 = 10.0 km/h (F2)
= 6:00 min/km · 9:39 min/mi · 10.0 km/h

Formula F1 — fundamental kinematic identity. Speed conversion uses F2 (speed = 60 ÷ pace_min). Full derivation at /methodology/.

Calculate your running pace in five steps

The calculator solves for any one of pace, time, or distance when you supply the other two.

Enter your time in the Time field
Type your finish time or target time in the "Time" field (format H:MM:SS). The default is 0:30:00. Leave it blank if you want to solve for time instead.
Choose a distance preset
Tap one of the "Distance Preset" pills — 5K, 10K, Half, or Marathon — to fill the distance automatically. Choose "Custom" to type any distance.
Set the distance and unit
Confirm or edit the distance in the "Distance" field. Use the km / mi toggle to switch unit systems. The default is 5.0 km.
Enter a pace to solve for time or distance (optional)
If you know your pace, enter it in the "Pace" field (M:SS per km or mi). The calculator will then solve for finish time or distance, whichever you left blank.
Press "Calculate Pace"
Tap "Calculate Pace" to see your primary pace result, plus finish time, speed, distance, and pace per 400 m. The split preview panel shows even-split times for each km or mile.

5K pace tiers

These tiers normalise pace against a 5K effort. The badge on your result tile uses the same mapping. Ranges are drawn from aggregate parkrun finisher data and the pace presets in our methodology.

Beginner≥ 7:30/km (≥ 12:04/mi)New or returning runners building base fitness. Typical finish time for a 5K: over 37:30.
Recreational6:00–7:29/km (9:39–12:03/mi)Regular runners completing parkruns and local races. 5K finish: 30:00–37:29.
Intermediate5:00–5:59/km (8:03–9:38/mi)Club runners and goal-focused athletes. 5K finish: 25:00–29:59.
Advanced4:00–4:59/km (6:26–8:02/mi)Competitive age-groupers and sub-3:30 marathon runners. 5K finish: 20:00–24:59.
Elite< 4:00/km (< 6:26/mi)National-level and professional runners. Sub-20 minute 5K. Sub-2:50 marathon.

PaceSplit pace presets, derived from parkrun 2024 finisher distribution

At 6:00/km, you would finish faster than roughly 50% of parkrun finishers in the 35–44 age group (parkrun 2024 aggregate data). Enter your own time above to see your personalised percentile.

Recreational

Putting pace numbers in context

Abstract numbers become intuitive once you map them to familiar speeds.

Walking pace
A brisk walk covers around 1 km in 10–12 minutes (5–6 km/h). Any running pace under 9:00/km is faster than a quick walk.
City cycling
Urban cyclists average 15–20 km/h. A 4:00/km runner matches the lower end of that range — 15.0 km/h.
Marathon world record
Kelvin Kiptum's 2023 world record of 2:00:35 works out to 2:51/km — a pace that most runners sustain only for a few hundred metres.
Beginner's first 5K
A common first-race target is 30–35 minutes for 5K, equating to 6:00–7:00/km. The default widget result sits right at that benchmark.

Related running calculators

Running Pace Calculator

Pace with stride length, cadence, and calorie data added.

Marathon Pace Calculator

Target pace for any marathon finish time with negative-split options.

Treadmill Pace Calculator

Convert treadmill speed to outdoor pace using the Jones & Doust 1% grade correction.

Race Time Predictor

Predict finish times across distances from a single race result (Riegel F5).

5K Pace Calculator

Split-by-split pacing for a 5K target time.

Training Pace Calculator

Easy, Tempo, Interval, and Repetition paces from your VDOT score.

Sources

1.Pace–time–distance identity (F1) — Fundamental kinematic identity — see /methodology/ for derivation
2.Speed ↔ pace conversion (F2) — Unit conversion identity — see /methodology/ for derivation
3.parkrun global finisher statistics 2024 — parkrun.com, 2024 (accessed 2026-04-21)
4.Marathon world record: 2:00:35 — Kelvin Kiptum, Chicago 2023 — World Athletics, 2023 (accessed 2026-04-21)

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