How Running Pace Is Calculated
Running pace is expressed as time per kilometre (or mile). Knowing your pace allows you to predict finish times for races, set training targets, and monitor improvement. Pace and speed express the same information differently — pace is time per unit of distance, while speed is distance per unit of time.
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Formula
Running Pace Calculator
Calculate running pace per km, estimated finish times for common race distances.
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Worked Example
Given:
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FAQs
How do I convert pace to speed?
Divide 60 by your pace in minutes per km to get speed in km/h. For example, a pace of 5:00 /km is 60 ÷ 5 = 12 km/h. To convert speed to pace: divide 60 by speed in km/h to get minutes per km.
Is marathon finish time calculated linearly?
This calculator assumes you maintain the same pace throughout. In reality, most runners slow in the second half of a marathon. A common rule is to add 10–20% to your calculated time to account for fatigue. Elite runners can run even splits; most recreational runners fade.
What is a good 5K time for a beginner?
A beginner finishing a 5K in 30–40 minutes (pace of 6:00–8:00 /km) is an excellent first achievement. Recreational runners typically aim for sub-30 minutes (6:00 /km), while competitive club runners aim for sub-20 minutes (4:00 /km).