How to use the pace calculator
Choose what you want to find. To get your pace, enter the distance and your time. To predict a finish time, enter the race distance and the pace you plan to hold. To see how far you will get, enter a time and a pace. Switch between kilometers and miles at any point — the results always show pace per kilometer and per mile, plus speed in km/h and mph.
The formulas
- Pace = time ÷ distance (for example minutes per kilometer).
- Finish time = pace × distance.
- Distance = time ÷ pace.
- Speed = 60 ÷ pace in minutes. A 5:00 /km pace is 60 ÷ 5 = 12 km/h.
One mile is exactly 1.609344 km, so a pace per mile is the pace per kilometer × 1.609344: 5:00 /km is 8:03 /mile.
Worked example: a marathon goal
To run a marathon (42.195 km) in under 4 hours, divide 240 minutes by 42.195: 5.688 minutes, or 5:41 per km (9:09 per mile). Most coaches suggest aiming a few seconds faster than the goal pace, because weaving around runners and water stations adds distance — GPS watches commonly show 42.5 km or more at the finish.
Common race paces
| Pace per km | Pace per mile | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|
| 4:00 | 6:26 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 5:00 | 8:03 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 6:00 | 9:39 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 7:00 | 11:16 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
Predicting longer races
The table above assumes an even pace, but almost everyone slows over longer distances. A widely used estimate is Riegel's formula: T2 = T1 × (D2 ÷ D1)1.06. A 50:00 10K predicts about 1:50:30 for a half marathon, not the 1:45:29 that an even pace gives. Treat both as guides; heat, hills and training volume matter more than any formula.
Running burns energy at roughly 1 kcal per kg of body weight per kilometer; the calorie calculator helps set daily intake around training.
Frequently asked questions
What is a good running pace?
It depends on age, experience and distance. Many recreational runners run easy miles at 6:00–7:30 per km (10–12 per mile); a 25-minute 5K (5:00 /km) is a common goal for regular runners.
How do I convert pace per km to pace per mile?
Multiply by 1.609344. A 6:00 /km pace is 6 × 1.609344 = 9.66 minutes, or 9:39 per mile. Divide by 1.609344 to go the other way.
What pace do I need for a sub-2-hour half marathon?
About 5:41 per km or 9:09 per mile, since 120 minutes ÷ 21.0975 km = 5.688 minutes per km. Aim slightly faster to allow for extra distance on the course.
How do I turn pace into speed?
Divide 60 by the pace in minutes. A 4:30 /km pace (4.5 minutes) is 60 ÷ 4.5 = 13.3 km/h — useful for setting a treadmill.
Last updated: October 9, 2026