Fitness & Wellbeing

Running
Pace
Calculator

Convert between pace, finish time, and distance for any race. Get per-km splits, training zone paces, and projected finish times for every standard race distance — all from a single input.

Enter Your Pace

Distance

10K

Half

Full

Custom

Your Pace

Min

Sec

per km

Finish Time

27:30

5 km at 5:30 /km

10.9 km/h · 6.8 mph · 8:51 /mi

5:30

min/km

8:51

min/mile

10.9

km/h

Effort Level

JogEasyTempoRaceSprint

Moderate — good for long training runs

Race Finish Times at Your Pace

Distance	km	Finish Time

5K Splits per km

Split	Segment	Elapsed	Time

Training Paces (based on your pace)

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Pace vs Speed

Pace (min/km or min/mile) tells you how long it takes to cover one unit of distance — lower is faster. Speed (km/h or mph) is the inverse — higher is faster. Runners typically use pace; cyclists use speed. This calculator handles both and converts instantly.

What is a good 5K time?

Average untrained adult: 30–35 min (6–7 min/km). Recreational runner: 25–30 min. Solid club runner: 20–25 min. Competitive: sub-20 min. Elite male: ~13 min. These vary widely by age and fitness — compare your own progress over time rather than others.

Negative splits

Running the second half of a race faster than the first is called a negative split — and it's the strategy used by almost every world record holder. Start conservatively, settle into pace at 25–30% in, and finish strong. This calculator's splits table assumes even pace; add 3–5 sec/km to early splits and subtract from late ones for a negative split plan.

Training pace zones

Running at the same pace every session is the most common training mistake. Easy runs (Zone 2) should make up ~80% of your mileage — they build aerobic base without accumulating fatigue. Tempo, intervals, and race-pace efforts are the other 20%. The training zones below your result are automatically calculated from your current pace.

FAQ

How do I calculate running pace? ▾

Pace = Time ÷ Distance. If you run 5km in 27:30, your pace is 27:30 ÷ 5 = 5:30 per km. In this calculator, use "Time → Pace" mode: enter your finish time and distance to instantly get your pace. The calculator also converts to min/mile and km/h automatically.

What pace do I need to run a sub-4 hour marathon? ▾

A 4:00:00 marathon requires a pace of 5:41 per km (9:09 per mile). To build in a small buffer, aim for 5:35–5:38 per km. Select "Full" distance, switch to "Time → Pace" mode, and enter 4:00:00 to see this instantly. The splits table will show every km checkpoint.

What is a tempo run? ▾

A tempo run (also called a lactate threshold run) is a comfortably hard effort — roughly your 1-hour race pace, or about 20–30 seconds per km faster than your easy run pace. It's the most effective single workout for improving race performance. The training zones table shows your tempo pace based on your current speed.

min/km vs min/mile — which should I use? ▾

Kilometres are used in most of the world including Europe, Australia, and Asia. Miles are used in the USA and UK. Most race apps and GPS watches let you switch. This calculator shows both simultaneously — your pace in min/km and min/mile are always visible in the stats strip below the main result.

How to Use the Running Pace Calculator

Calculate your pace, finish time, or race splits from any distance and time combination.

Choose what you want to calculate

Three modes: 'Time from distance and pace', 'Pace from distance and time', 'Distance from pace and time'. Pick the one where you know two values.

Enter your known values

For race planning: enter your target distance (5K, 10K, half marathon, marathon) and your goal time. The calculator gives you the required pace per km or mile.

View your splits

The splits table shows your cumulative and lap time at each kilometre or mile. Print this and carry it on race day — it tells you exactly where you should be at every marker.

Check your training zones

Your pace maps to training zones (easy, tempo, threshold, VO2max). The tool shows which zone your pace falls into based on your 5K time.

Use for interval planning

Enter your target interval pace to calculate exact times for specific interval distances (400m, 800m, 1200m).

💡

💡 Most runners start too fast and suffer in the second half. Negative splits (running the second half faster than the first) is the strategy used by almost every marathon world record. Start 5–10 seconds per km slower than goal pace.

RunningPaceCalculator

Pace vs Speed

What is a good 5K time?

Negative splits

Training pace zones

Running
Pace
Calculator