Calculate your pace per mile or km, predict race finish times for 5K, 10K, half marathon & full marathon. Plan training zones and convert speed instantly β free, no sign-up.
πLast updated: Β· World Records updated live via World Athletics data
π Calculate Pace, Time or Distance
Fill in any two fields and click Calculate β the third will be computed automatically.
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π Predicted Race Finish Times
Race Distance
Distance
Predicted Time
Avg Speed
π Race Time Predictor
Enter a known race result to predict your finish time at other distances using the Riegel formula.
Convert between min/km, min/mile, km/h and mph instantly.
5K Finish Time
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10K Finish Time
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Half Marathon
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Marathon
β
m/s
β
Effort Level
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π Speed β Pace Reference Table
km/h
mph
min/km
min/mile
5K
10K
Half
Marathon
π― Running Training Pace Zones
Enter your recent race time to calculate your personalized training pace zones. Based on Jack Daniels' VDOT methodology.
Your Personalized Training Zones
π‘ How to use zones: Easy runs (Zone 1β2) should make up 80% of your weekly mileage. Tempo and threshold work (Zone 3β4) improves lactate clearance. Intervals and VOβmax (Zone 5) build top-end speed and aerobic capacity.
π Current World Running Records
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Source: World Athletics. Records updated automatically. Includes road and track records as ratified by World Athletics (WA).
Running Pace Calculator β How to Use, Formulas & Examples (2026)
A running pace calculator is an essential tool for every runner β beginner to elite β training for a 5K, 10K, half marathon or full marathon. Pace is simply how long it takes you to cover one unit of distance, typically expressed in minutes per kilometer (min/km) or minutes per mile (min/mile). Understanding your pace helps you set realistic race goals, design effective training plans, and avoid the most common race-day mistake: going out too fast.
What Is Running Pace?
Pace = Time Γ· Distance. If you run 10 km in 60 minutes, your pace is 6:00 min/km (or 9:39 min/mile). Pace is the inverse of speed β a lower pace (e.g., 4:30 min/km) means you're running faster than a higher pace (e.g., 7:00 min/km). Most runners and GPS watches track pace in real time, making it the universal language of running training.
How to Calculate Pace, Time & Distance
Pace (min/km) = Time (minutes) Γ· Distance (km)
Time = Pace Γ Distance
Distance = Time Γ· Pace
Speed (km/h) = 60 Γ· Pace (min/km)
Pace (min/km) = 60 Γ· Speed (km/h)
Min/km to min/mile: multiply by 1.60934
Min/mile to min/km: multiply by 0.62137
Worked Example: 10K in 50 Minutes
Suppose you run a 10K race in 50 minutes flat. Your pace = 50 Γ· 10 = 5:00 min/km (or 8:03 min/mile). Your speed = 60 Γ· 5 = 12.0 km/h (7.46 mph). Using this pace, you could predict: 5K finish in 25:00, half marathon in 1:45:35, full marathon in 3:38:30.
Marathon average: Most recreational runners finish in 4β5 hours (~6:00β7:00 min/km)
Boston Qualifier (Men 18β34): Sub-3:00 β requires <4:16 min/km sustained
Who Uses a Pace Calculator?
Runners of all levels use pace calculators for race-day strategy (negative splits, even pacing), training plan design (easy runs, tempo runs, interval sessions), GPS watch calibration, treadmill speed setting, and goal-setting. Coaches, physios, and sports scientists in the USA, UK, Canada, Australia, Germany, and Japan rely on pace data for performance analysis. Our free pace calculator is used globally in over 150 countries.
Riegel Race Prediction Formula
The Race Predictor tab uses Peter Riegel's formula (1977, American Scientist), the gold standard for predicting finish times across distances: Tβ = Tβ Γ (Dβ/Dβ)^1.06. Where Tβ is your known race time, Dβ is the known distance, Dβ is the target distance, and Tβ is the predicted finish time. The exponent 1.06 accounts for the fact that performance degrades slightly with increased distance, validated across thousands of race results worldwide.
Frequently Asked Questions β Running Pace Calculator
How do I calculate my running pace per mile or per km? +
Pace = Time Γ· Distance. For example, if you run 5 km in 30 minutes, your pace is 30 Γ· 5 = 6:00 min/km. In miles, 30 min Γ· 3.107 miles = 9:39 min/mile. Use our free Running Pace Calculator above for instant, accurate results β just fill in any two fields and we calculate the third automatically.
What is a good running pace for a 5K for beginners? +
A good beginner 5K pace is 8:00β10:00 min/mile (5:00β6:13 min/km), finishing in 40β50 minutes. Intermediate runners target 7:00β8:00 min/mile (4:21β4:58 min/km) for a 35β40 min finish. Advanced runners aim for under 6:26 min/mile (sub-4:00 min/km) for a sub-20 min 5K. The most important thing for beginners is to run at a comfortable conversational pace.
How do I calculate my marathon finish time from my pace? +
Marathon finish time = Pace Γ 26.2 miles (or 42.195 km). If your pace is 10:00 min/mile, your finish time = 10 Γ 26.2 = 262 minutes = 4 hours 22 minutes. Our calculator does this automatically β enter your pace in the Pace Calculator tab and scroll down to see predicted finish times for all standard race distances including 5K, 10K, half marathon, and full marathon.
What pace do I need to run a sub-4 hour marathon? +
To run a sub-4 hour marathon (3:59:59), you need to maintain a pace of 9:09 min/mile (5:41 min/km) or faster for the full 26.2 miles (42.195 km). A common strategy is to aim for 5:40 min/km (9:07 min/mile) with a negative split β starting slightly conservative and running faster in the second half to finish in 3:59.
How do I convert km/h to min/km or mph to min/mile? +
To convert km/h to min/km: divide 60 by your speed. E.g., 10 km/h β 60 Γ· 10 = 6:00 min/km. For mph to min/mile: divide 60 by your speed in mph. E.g., 6 mph β 60 Γ· 6 = 10:00 min/mile. Use our Speed Converter tab above to instantly convert between all four units: min/km, min/mile, km/h, and mph β plus see predicted race finish times automatically.
What is the difference between pace and speed in running? +
Pace tells you how long it takes to cover one unit of distance (e.g., 6:00 min/km means 6 minutes per kilometer). Speed tells you how far you travel in one unit of time (e.g., 10 km/h means 10 kilometers per hour). Most runners, GPS watches, and training apps use pace. Cyclists and swimmers typically use speed. A lower pace number means you're running faster; a higher speed number means you're running faster.
What are the official distances for common running races? +
Official World Athletics distances: 5K = 5.000 km (3.10686 miles), 10K = 10.000 km (6.21371 miles), Half Marathon = 21.0975 km (13.1094 miles), Full Marathon = 42.195 km (26.2188 miles). Our calculator uses these exact distances for all predictions. Anything shorter or non-standard (e.g., Parkrun 5K, obstacle races) can be entered using the custom distance field.
How do I use training pace zones to improve my running? +
Training zones divide your effort into 5 levels: Zone 1 (Easy/recovery, 60β70% max HR), Zone 2 (Aerobic/endurance, 70β80%), Zone 3 (Tempo/threshold, 80β87%), Zone 4 (Lactate threshold, 87β92%), Zone 5 (VOβmax/intervals, 92β100%). Polarized training research (Stephen Seiler) recommends spending 80% of your runs in Zones 1β2 and 20% in Zones 4β5. Our Zones tab calculates your exact pace ranges from a recent race result using Jack Daniels' VDOT formula.