Running Pace Calculator

Work out your running pace, finish time or distance from the other two, in kilometres or miles. You also get speed, split times and predicted times for 5K, 10K, half marathon and marathon.

Distance

Time

Hours

Minutes

min

Seconds

Pace

5:00 / km

5.00 km in 25:00 is a pace of 5:00 per km.

Pace per km: 5:00
Pace per mile: 8:03
Speed (km/h): 12.00
Speed (mph): 7.46

Predicted race times at the same effort

Using the Riegel formula, which assumes you keep training for the longer distance. Treat it as a guide.

5K (5 km)25:00 (5:00 / km)
10K (10 km)52:07 (5:13 / km)
Half marathon (21.0975 km)1:55:00 (5:27 / km)
Marathon (42.195 km)3:59:47 (5:41 / km)

Show split times (every km)

Kilometre	Time at the mark
1	5:00
2	10:00
3	15:00
4	20:00
5	25:00

Predictions assume similar conditions, training and fitness. Increase distance and speed gradually, and see a doctor before starting if you have a health condition.

How pace, time and distance connect

Pace = time ÷ distance, for example 25 minutes ÷ 5 km = 5:00 per km.
Time = pace × distance, so 5:30 per km for 10 km is 55:00.
Distance = time ÷ pace, so 1 hour at 6:00 per km is 10 km.
To change units, 1 mile = 1.609 km, so a pace per km is multiplied by 1.609 to get a pace per mile.

Finish times at common 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
4:30	7:15	22:30	45:00	1:34:56	3:09:53
5:00	8:03	25:00	50:00	1:45:29	3:30:59
5:30	8:51	27:30	55:00	1:56:02	3:52:04
6:00	9:39	30:00	1:00:00	2:06:35	4:13:10
6:30	10:28	32:30	1:05:00	2:17:08	4:34:16
7:00	11:16	35:00	1:10:00	2:27:41	4:55:22

Predicting race times

The Riegel formula estimates a time over another distance from a result you already have: new time = your time × (new distance ÷ your distance) ^ 1.06. A 25:00 5K predicts about 52:07 for 10K. It assumes you train for the longer distance, and it tends to be too optimistic for marathons if your weekly mileage is low.

Pacing tips

Start the first kilometre or mile at or a little slower than goal pace, and speed up if you feel good.
Even splits are often the most efficient way to race, and the split table shows the time at each mark.
Hills, heat, wind and fatigue all slow pace, so adjust your effort and not just the numbers.
Build weekly distance gradually, about 10% a week is a common guide, and allow rest days.

Safety

Talk to a doctor before starting a running programme if you have a health condition, are pregnant or have not exercised for a long time. Stop and get help if you feel chest pain, dizziness or severe breathlessness.

How to use the Running Pace Calculator tool

Choose whether to find pace, time or distance, and kilometres or miles.
Type the two values you know. Tap a preset such as 5K or marathon for the distance.
Read the result, your pace per km and per mile and your speed.
Check the predicted race times, and open the splits for a pacing plan.

Frequently asked questions

How do I calculate running pace?

Divide your time by your distance. A 5 km run in 25 minutes is 25 ÷ 5 = 5 minutes per kilometre, which is about 8:03 per mile.

How do I convert min/km to min/mile?

Multiply the pace per kilometre by 1.609. A 5:00 per kilometre pace is about 8:03 per mile, and 6:00 per kilometre is about 9:39 per mile.

How are the race predictions worked out?

They use the Riegel formula: new time = your time × (new distance ÷ your distance) ^ 1.06. It assumes you train for the longer distance, and it is usually most reliable between about 1.5 km and a marathon.

What pace do I need for a given finish time?

Choose Find pace, enter the race distance and your target time, and read the pace per km or mile. The split times show where you should be at each mark.

Is it safe to run at these paces?

The calculator only does arithmetic. Build distance and speed gradually, stay hydrated, and talk to a doctor before starting if you have a health condition, symptoms such as chest pain, or you have not been active.