Running Pace Calculator
Calculate your running pace, finish time, and speed for races and training. Plan your next race with accurate time predictions.
Your running stats
What is running pace?
Running pace is the time it takes to cover a specific distance. It's typically measured in minutes per kilometer (min/km) or minutes per mile (min/mi). Pace is the inverse of speed, which is measured in kilometers per hour (km/h) or miles per hour (mph).
For example, if you run 5 kilometers in 25 minutes, your pace is 5 minutes per kilometer (5:00 min/km). Your speed would be 12 kilometers per hour (12 km/h).
How to calculate the running pace?
To calculate your running pace, divide your total time by the distance covered:
Pace = Time ÷ Distance
For example, if you ran 10 kilometers in 50 minutes:
- Pace = 50 minutes ÷ 10 kilometers = 5 minutes per kilometer (5:00 min/km)
To calculate your speed, divide the distance by the time (in hours):
Speed = Distance ÷ Time (in hours)
For the same example:
- Speed = 10 kilometers ÷ (50 minutes ÷ 60) = 10 km ÷ 0.833 hours = 12 km/h
What's a good running pace?
A "good" running pace varies widely depending on factors like age, gender, fitness level, and running experience. Here are some general guidelines:
| Runner Level | 5K Pace (min/km) | 10K Pace (min/km) | Half Marathon Pace (min/km) |
|---|---|---|---|
| Beginner | 7:00-9:00 | 7:30-9:30 | 8:00-10:00 |
| Intermediate | 5:00-7:00 | 5:30-7:30 | 6:00-8:00 |
| Advanced | 3:30-5:00 | 4:00-5:30 | 4:30-6:00 |
| Elite | 2:45-3:30 | 2:55-4:00 | 3:15-4:30 |
Remember that these are just guidelines. The most important thing is to track your own progress and set personal goals.
FAQs
How can I improve my running pace?
To improve your running pace, incorporate interval training, tempo runs, hill repeats, and strength training into your routine. Gradually increase your mileage and ensure proper recovery between hard workouts.
Should I maintain the same pace throughout a race?
For most runners, a slightly negative split (running the second half slightly faster than the first) is optimal for race performance. Start at a comfortable pace and gradually increase your effort if you feel good during the race.
How accurate is the race time prediction?
The race time prediction is based on maintaining the same pace across different distances. It's generally accurate for similar distances, but for significantly longer races (like going from a 5K to a marathon), other factors like endurance and fueling become more important.
What's the difference between pace and speed?
Pace is the time it takes to cover a specific distance (minutes per kilometer or mile), while speed is the distance covered in a specific time (kilometers or miles per hour). They're inversely related: a faster pace means a lower number (e.g., 4:30 min/km is faster than 5:30 min/km), while a faster speed means a higher number (e.g., 12 km/h is faster than 10 km/h).