Pace Calculator

Whether you are training for a 5K, marathon, or triathlon, this pace calculator helps you convert between minutes per mile or kilometer, speed (mph or km/h), and projected finish times for standard race distances. Plan your splits and set realistic race-day goals.

Advertisement

Hours

Minutes

Seconds
Advertisement

Understanding Pace and Speed

Pace is the time it takes to cover a unit of distance, typically expressed as minutes per mile (min/mi) or minutes per kilometer (min/km). Speed is the inverse: distance covered per unit of time, expressed in miles per hour (mph) or kilometers per hour (km/h). Runners tend to think in pace, while cyclists often prefer speed.

Knowing your pace helps you plan race strategies, set interval targets, and monitor training progress. Running at a consistent pace is one of the most effective strategies for achieving a personal best, as starting too fast often leads to a painful slowdown in the second half of a race.

Pace Conversion

  • Pace to Speed: Speed (km/h) = 60 / pace (min/km)
  • Speed to Pace: Pace (min/km) = 60 / speed (km/h)
  • Finish Time: Finish Time = distance × pace

Common Race Distances and Competitive Paces

RaceDistanceBeginner PaceIntermediate Pace
5K5 km / 3.1 mi7:00-8:00 min/km5:00-6:00 min/km
10K10 km / 6.2 mi7:30-8:30 min/km5:30-6:30 min/km
Half Marathon21.1 km / 13.1 mi8:00-9:00 min/km5:45-6:45 min/km
Marathon42.2 km / 26.2 mi8:30-10:00 min/km6:00-7:00 min/km

Limitations

Pace calculators assume a constant pace throughout the event. In reality, terrain, weather, fatigue, and nutrition all influence your actual splits. Use calculated pace as a guideline and practice pacing during training runs. Heart-rate zone training can help you maintain the right effort level even when external conditions vary.

Related Calculators

TDEE Calculator

Estimate your Total Daily Energy Expenditure based on BMR and activity level.

Calculate now

Heart Rate Zones Calculator

Calculate your five heart-rate training zones based on maximum or resting heart rate.

Calculate now

VO2 Max Calculator

Estimate your maximal oxygen uptake, the gold-standard measure of cardiovascular fitness.

Calculate now

Frequently Asked Questions

What is a good running pace for beginners?
Most beginners comfortably run at 7:00-8:30 min/km (11:00-14:00 min/mi). The key is finding a conversational pace where you can speak in short sentences without gasping. Speed improves naturally with consistent training over weeks and months.
How do I convert minutes per mile to minutes per kilometer?
Divide your min/mi pace by 1.60934 to get min/km. For example, an 8:00 min/mi pace equals approximately 4:58 min/km. This calculator handles the conversion automatically in both directions.
What pace do I need for a sub-4-hour marathon?
To finish a marathon in under 4 hours, you need an average pace of approximately 5:41 min/km or 9:09 min/mi. This is a popular goal for intermediate runners and typically requires consistent training of 40-60 km per week over several months.
Should I run negative splits?
Negative splitting, running the second half faster than the first, is generally considered an effective race strategy. It prevents early burnout and allows you to finish strong. To execute negative splits, start 10-15 seconds per km slower than your target pace and gradually increase speed.
Advertisement