About the Pace Calculator
A pace calculator converts a distance and a time into pace per kilometre or mile, and shows the average speed. Pace is the language of running — it is how training zones are prescribed, how races are planned, and how progress is measured.
The formula
Pace = total time / distancePace is expressed as minutes and seconds per kilometre or mile — a lower number is faster. Speed is the inverse, distance over time, usually in km/h or mph.
How to use this calculator
- 1Enter your Distance (km). The field starts at
5, which you can overwrite. - 2Enter your Time (Minutes). The field starts at
25, which you can overwrite. - 3Enter your Time (Seconds). The field starts at
0, which you can overwrite. - 4Read the result straight away — it recalculates as you type, so there is no button to press. Use Share to copy a link that reopens the page with your exact numbers filled in.
Worked example
| Input | Value |
|---|---|
| Distance (km) | 5 |
| Time (Minutes) | 25 |
| Time (Seconds) | 0 |
Result
Pace:
5:00 per km
Those are the values the page loads with, so you can reproduce this result yourself and then change one field at a time to see what drives the outcome.
Understanding your result
Pace is more useful than speed for running because effort maps to it more directly, and because race targets are set in pace terms. A 5 km in 25 minutes is 5:00 per kilometre, and knowing that figure lets you judge in the first kilometre of a race whether the target is still live.
Effective training deliberately spans several paces. The widely used 80/20 principle puts roughly 80 percent of volume at an easy conversational pace and 20 percent at threshold or interval intensity. The commonest mistake in amateur running is doing easy runs too fast and hard sessions too slow, which leaves everything at a moderate pace that drives little adaptation.
Things worth knowing
- Easy pace should allow comfortable conversation. If you cannot talk, you are not running easy.
- Race pace predictions from shorter distances use Riegel's formula, which scales time by distance raised to about 1.06.
- Heat, humidity, hills, and altitude all slow pace at the same effort. Adjust targets rather than forcing them.
- Negative splits — running the second half faster — generally produce better race results than starting fast.
- Pace per kilometre and per mile differ by a factor of about 1.61. Check which unit your target uses.
Frequently asked questions
What is a good running pace?+
It depends entirely on experience and distance. Recreational runners often sit around 6:00 to 7:00 per kilometre for easy runs, while competitive club runners race 5 km near 3:30 to 4:00. Compare against your own trend rather than others.
How do I convert pace to speed?+
Divide 60 by your pace in minutes per kilometre. A 5:00 pace is 60 ÷ 5 = 12 km/h. The same works for miles per hour using pace per mile.
How do I predict my marathon time from a shorter race?+
Riegel's formula scales time by the distance ratio raised to the power 1.06. It is reasonably accurate if you have done the marathon-specific endurance training; without it, predictions tend to be optimistic.
Why should most of my running be slow?+
Because easy volume builds aerobic capacity with low injury risk, while hard sessions provide the sharpening stimulus. Running everything at a moderate pace gives neither benefit, which is the classic amateur training error.