OneTaskBy Tim King · Updated
Running Pace Calculator
Pace per Km and Mile, With 5K, 10K, Half and Marathon Predictions
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How the Running Pace Calculator works
This running pace calculator gives your pace per kilometre and per mile from any distance and time. Switch it round to get the finish time for a target pace, or the distance you will cover, plus your speed and the 5K, 10K, half marathon and marathon times that pace adds up to.
How the running pace calculator works
Pace is time divided by distance, the reverse of speed. The formula is pace = time ÷ distance, so finish time = pace × distance and distance = time ÷ pace. Times are entered as h:mm:ss or mm:ss and pace as m:ss, and a mile is 1.609344 km.
First example. A 10K in 50:00 is 3,000 seconds over 10 km, so 300 seconds or 5:00 per km. That is 8:03 per mile and 12 km/h.
Second example. To run a marathon in 4 hours, divide 14,400 seconds by 42.195 km: 341 seconds, or 5:41 per km (9:09 per mile).
How many minutes per mile is 6 minutes per km? Multiply by 1.609: 6:00 per km is 9:39 per mile. Going the other way, divide by 1.609, so 8:00 per mile is 4:58 per km.
The race predictions assume you hold the same pace the whole way, which is only realistic over shorter distances. Most runners slow by 4% or more each time the distance doubles.
Finish times for common race distances at each pace per kilometre
| Pace per km | Pace per mile | Speed | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|---|
| 3:00 | 4:50 | 20.00 km/h | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
| 3:15 | 5:14 | 18.46 km/h | 16:15 | 32:30 | 1:08:34 | 2:17:08 |
| 3:30 | 5:38 | 17.14 km/h | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 3:45 | 6:02 | 16.00 km/h | 18:45 | 37:30 | 1:19:07 | 2:38:14 |
| 4:00 | 6:26 | 15.00 km/h | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:15 | 6:50 | 14.12 km/h | 21:15 | 42:30 | 1:29:40 | 2:59:20 |
| 4:30 | 7:15 | 13.33 km/h | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 4:45 | 7:39 | 12.63 km/h | 23:45 | 47:30 | 1:40:13 | 3:20:26 |
| 5:00 | 8:03 | 12.00 km/h | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:15 | 8:27 | 11.43 km/h | 26:15 | 52:30 | 1:50:46 | 3:41:31 |
| 5:30 | 8:51 | 10.91 km/h | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 5:45 | 9:15 | 10.43 km/h | 28:45 | 57:30 | 2:01:19 | 4:02:37 |
| 6:00 | 9:39 | 10.00 km/h | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:15 | 10:04 | 9.60 km/h | 31:15 | 1:02:30 | 2:11:52 | 4:23:43 |
| 6:30 | 10:28 | 9.23 km/h | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 6:45 | 10:52 | 8.89 km/h | 33:45 | 1:07:30 | 2:22:24 | 4:44:49 |
| 7:00 | 11:16 | 8.57 km/h | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:15 | 11:40 | 8.28 km/h | 36:15 | 1:12:30 | 2:32:57 | 5:05:55 |
| 7:30 | 12:04 | 8.00 km/h | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 7:45 | 12:28 | 7.74 km/h | 38:45 | 1:17:30 | 2:43:30 | 5:27:01 |
| 8:00 | 12:52 | 7.50 km/h | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
FAQ
What is a good running pace?
For most recreational runners an easy pace sits between 6:00 and 7:30 per km (9:40 to 12:00 per mile). A 25 minute 5K, at 5:00 per km, is a solid club-runner time. Pace depends on age, training and terrain, so compare against your own past runs.
What pace do I need for a sub-2 hour half marathon?
5:41 per km, or 9:09 per mile, for 21.0975 km. Leave a few seconds in hand for crowded starts and the extra distance from weaving, so aim for about 5:35 per km.
What pace is a 4 hour marathon?
5:41 per km, the same as a 2 hour half: 9:09 per mile over 42.195 km. A 3:30 marathon needs 4:58 per km and a sub-3 needs 4:15 per km.
How do I convert km pace to mile pace?
Multiply the seconds per km by 1.609344. For example 5:00 per km is 300 seconds, times 1.609 is 483 seconds, so 8:03 per mile. Divide by the same number to go from mile pace to km pace.
Why is my race time slower than the pace predicts?
The prediction holds your pace constant, but fatigue builds with distance. Riegel's formula, which many coaches use, raises time by the distance ratio to the power 1.06, so doubling the distance adds about 4% more than a straight scale-up.
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