Running Pace Calculator
I'm Jason, a software engineer and runner based in New York City. I built this tool to support my own training and I hope it helps yours too! If you have feedback or ideas, feel free to message me on Instagram or LinkedIn.
Calculate Your Running Pace
Whether you're training for your first 5K, preparing for a marathon, or trying to hit a new PR, this calculator helps you plan your race strategy or training paces by converting between pace, time, and distance.
Enter any two values and the calculator will instantly compute the third. Perfect for setting realistic race goals and planning your training runs.
How to Use the Free Running Pace Calculator
- Calculate Pace: Enter your Distance and Finish Time to see what pace you need to maintain.
- Calculate Finish Time: Enter your Distance and target Pace to see your projected finish time.
- Calculate Distance: Enter your Time and Pace to see how far you can run.
Common Race Distances
- 5K: 3.1 miles / 5 kilometers - A popular distance for beginners and experienced runners alike.
- 10K: 6.2 miles / 10 kilometers - Double the 5K, a great stepping stone to longer races.
- Half Marathon: 13.1 miles / 21.1 kilometers - A challenging but achievable distance for most runners.
- Marathon: 26.2 miles / 42.2 kilometers - The classic endurance test and bucket-list goal for many runners.
Race Pace Strategy Tips
- Start conservative: Most runners benefit from running the first mile 10-15 seconds slower than goal pace. Going out too fast is the most common race-day mistake.
- Set split targets: Use the calculator to know your per-mile or per-km target before race day. Write your splits on your arm or program them into your watch.
- Account for conditions: Adjust your target pace by 5-10 seconds per mile for hot weather, humidity, or hilly courses.
- Practice race pace in training: Include tempo runs at your goal race pace to build confidence, efficiency, and a feel for the effort level.
Common Questions (FAQ)
How do I calculate my race pace?
Your race pace is simply your total time divided by the distance. For example, if you run a 5K in 25 minutes, your pace is 25 / 3.1 = 8:04 per mile. This calculator does the math instantly for any distance.
What is a good 5K time?
A "good" 5K time depends on your age, experience, and goals. For beginners, finishing in 30-40 minutes is a solid achievement. Intermediate runners often target 22-30 minutes. Advanced runners aim for sub-20 minutes, and elite runners finish under 15 minutes. The most important benchmark is your own previous time — any PR is a good time.
What is a good marathon time?
The average marathon finish time is approximately 4:30. Breaking 4 hours is a common intermediate goal, requiring a pace of about 9:09/mile. Sub-3:00 is considered advanced (6:52/mile). Boston Marathon qualifying times range from 2:55 to 5:20 depending on age and gender, and serve as a popular benchmark for competitive recreational runners.
How do I calculate pace per mile from total time?
Divide your total time (in minutes) by your distance (in miles). For example, a marathon finished in 3:30:00 is 210 minutes / 26.2 miles = 8:01 per mile. For kilometers, divide by the distance in km: 210 / 42.2 = 4:59 per km. The calculator above handles this conversion automatically.
What pace should I run for a half marathon?
A good rule of thumb is to target a half marathon pace that's 15-30 seconds per mile slower than your 10K pace. For a 2-hour half marathon, you need a pace of 9:09/mile (5:41/km). For 1:45, target 8:01/mile (4:59/km). See the half marathon pace chart below for more goal times.
How do I convert min/mile to min/km?
To convert min/mile to min/km, divide your pace (in total seconds) by 1.60934. For example, an 8:00/mile pace is 480 seconds / 1.60934 = 298 seconds = 4:58/km. Going the other way, multiply your min/km pace by 1.60934. This calculator supports both units natively — just toggle between miles and kilometers.
What is negative splitting?
Negative splitting means running the second half of a race faster than the first half. This is widely considered the optimal pacing strategy for distance races. By starting slightly conservative, you preserve energy for a strong finish and avoid the common "hitting the wall" experience. Use this calculator to plan your target splits for each half of your race.
What is a good 10K time?
A good 10K time varies by experience. Beginners often finish in 60-70 minutes. Intermediate runners target 45-55 minutes. Advanced runners aim for 35-45 minutes, and elite runners finish under 35 minutes. For context, a 50-minute 10K requires an 8:03/mile (5:00/km) pace. See the 10K pace chart below for more goal times and required paces.
What is a good half marathon time?
A good half marathon time depends on your fitness and experience. Beginners typically finish in 2:15-2:45. Intermediate runners target 1:45-2:15. Advanced runners aim for 1:20-1:45, and elite runners finish under 1:10. A 2-hour half marathon requires a 9:09/mile (5:41/km) pace. Check the half marathon pace chart below for more goal times.
How do I predict my race time from a shorter race?
You can estimate longer race times using Riegel's endurance formula, which accounts for the natural slowdown that occurs over longer distances (you can't simply double your 5K time to predict a 10K). Common approximations:
- 5K to 10K: multiply your 5K time by 2.09
- 10K to Half Marathon: multiply your 10K time by 2.22
- Half Marathon to Marathon: multiply your half marathon time by 2.11
For example, a 25-minute 5K predicts roughly a 52:15 10K, a 1:56 half marathon, and a 4:05 marathon. See the race time conversion table below for quick estimates across all distances.
What pace do I need for a 4-hour marathon?
A 4-hour marathon requires an average pace of 9:09 per mile (5:41 per km). Here are paces for other common marathon goals:
- 3:00 marathon: 6:52/mile (4:16/km)
- 3:30 marathon: 8:01/mile (4:59/km)
- 4:30 marathon: 10:18/mile (6:24/km)
- 5:00 marathon: 11:27/mile (7:07/km)
See the marathon pace chart below for a full breakdown. Remember to start conservatively and aim for negative splits.
How do I convert treadmill speed (MPH) to running pace?
Divide 60 by your treadmill speed in MPH to get your pace in minutes per mile. For example, 6.0 MPH = 10:00/mile, 7.0 MPH = 8:34/mile, 8.0 MPH = 7:30/mile, and 10.0 MPH = 6:00/mile. See the full MPH-to-pace conversion table below for a complete reference. If you're running on an incline, try our treadmill elevation gain calculator to convert your incline and distance into total elevation gained.
How do I convert minutes per mile to MPH?
Divide 60 by your pace in minutes per mile. For example, a 10:00/mile pace = 6.0 MPH, an 8:00/mile pace = 7.5 MPH, and a 6:00/mile pace = 10.0 MPH. For paces with seconds, convert to decimal minutes first: 8:30/mile = 8.5 minutes, so 60 / 8.5 = 7.06 MPH. The conversion table below covers common pace-to-MPH values, or use the calculator above for any custom pace.
Marathon Pace Chart
Common marathon goal times and their required paces:
| Finish Time | Pace (min/mi) | Pace (min/km) |
|---|---|---|
| 2:45:00 | 6:18 | 3:54 |
| 3:00:00 | 6:52 | 4:16 |
| 3:15:00 | 7:26 | 4:37 |
| 3:30:00 | 8:01 | 4:59 |
| 3:45:00 | 8:35 | 5:20 |
| 4:00:00 | 9:09 | 5:41 |
| 4:30:00 | 10:18 | 6:24 |
| 5:00:00 | 11:27 | 7:07 |
| 6:00:00 | 13:44 | 8:32 |
Half Marathon Pace Chart
Common half marathon goal times and their required paces:
| Finish Time | Pace (min/mi) | Pace (min/km) |
|---|---|---|
| 1:15:00 | 5:44 | 3:33 |
| 1:20:00 | 6:06 | 3:47 |
| 1:30:00 | 6:52 | 4:16 |
| 1:45:00 | 8:01 | 4:59 |
| 2:00:00 | 9:09 | 5:41 |
| 2:15:00 | 10:18 | 6:24 |
| 2:30:00 | 11:27 | 7:07 |
| 2:45:00 | 12:36 | 7:49 |
| 3:00:00 | 13:44 | 8:32 |
10K Pace Chart
Common 10K goal times and their required paces:
| Finish Time | Pace (min/mi) | Pace (min/km) |
|---|---|---|
| 35:00 | 5:38 | 3:30 |
| 40:00 | 6:26 | 4:00 |
| 45:00 | 7:15 | 4:30 |
| 50:00 | 8:03 | 5:00 |
| 55:00 | 8:52 | 5:30 |
| 1:00:00 | 9:40 | 6:00 |
| 1:10:00 | 11:17 | 7:00 |
5K Pace Chart
Common 5K goal times and their required paces:
| Finish Time | Pace (min/mi) | Pace (min/km) |
|---|---|---|
| 18:00 | 5:48 | 3:36 |
| 20:00 | 6:26 | 4:00 |
| 22:00 | 7:05 | 4:24 |
| 25:00 | 8:03 | 5:00 |
| 28:00 | 9:01 | 5:36 |
| 30:00 | 9:41 | 6:00 |
| 35:00 | 11:17 | 7:00 |
| 40:00 | 12:54 | 8:00 |
Race Time Conversion Table
Estimate your finish time at longer distances based on a recent race result. These predictions use Riegel's endurance formula, which accounts for the natural slowdown at longer distances — you can't simply double your 5K time to predict a 10K.
| 5K Time | 10K Estimate | Half Marathon | Marathon |
|---|---|---|---|
| 18:00 | 37:35 | 1:23:27 | 2:55:07 |
| 20:00 | 41:44 | 1:32:44 | 3:14:32 |
| 22:00 | 45:54 | 1:42:02 | 3:33:57 |
| 25:00 | 52:10 | 1:55:55 | 4:03:10 |
| 28:00 | 58:26 | 2:09:48 | 4:32:22 |
| 30:00 | 1:02:36 | 2:19:06 | 4:51:47 |
| 35:00 | 1:13:02 | 2:42:17 | 5:40:26 |
| 40:00 | 1:23:28 | 3:05:27 | 6:29:05 |
Pace Conversion: MPH to Min/Mile
Useful for treadmill runners who want to know their pace in standard running terms:
| Speed (MPH) | Pace (min/mi) | Pace (min/km) |
|---|---|---|
| 5.0 | 12:00 | 7:27 |
| 6.0 | 10:00 | 6:13 |
| 7.0 | 8:34 | 5:19 |
| 7.5 | 8:00 | 4:58 |
| 8.0 | 7:30 | 4:40 |
| 8.5 | 7:04 | 4:23 |
| 9.0 | 6:40 | 4:08 |
| 10.0 | 6:00 | 3:44 |
| 12.0 | 5:00 | 3:06 |
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