Running Pace Calculator
Enter any two of distance, time and pace, and this free pace calculator will work out the third. It also converts your pace between kilometres and miles and predicts your finish times for a 5K, 10K, half marathon and marathon. Great for planning runs, walks and race goals.
Predicted race times at this effort
Predictions use the Riegel formula and assume you train for the distance. Longer races, heat and hills usually add time.
Eating and drinking for runs
- 2–3 hours before: a light meal such as a banana with toast and peanut butter, or a small roti with egg, plus water
- 30 minutes before: a few dates (khajoor) or a small banana for quick energy
- During runs over 60 minutes: sip water every 15–20 minutes; for runs over 90 minutes, add an electrolyte drink such as nimbu pani with a pinch of salt and a little sugar
- Within an hour after: lassi, milk or chocolate milk to refuel and support recovery
- Post-run meal: chicken or eggs with rice or roti, daal and salad
In hot weather, drink water before you feel thirsty and run early in the morning or after sunset. See how much you need with our Water Intake Calculator.
What is running pace?
Pace is how long it takes you to cover one kilometre or one mile, written as minutes and seconds, such as 5:30 per km. Runners use pace rather than speed because it makes planning easy: if you know your pace, you know how long a run will take and whether you are on track for a goal time. A lower pace number means you are running faster.
Pace formulas
| To find | Formula | Example |
|---|---|---|
| Pace | Time ÷ distance | 25 min ÷ 5 km = 5:00 per km |
| Time | Distance × pace | 10 km × 6:00 per km = 1:00:00 |
| Distance | Time ÷ pace | 45 min ÷ 7:30 per km = 6 km |
| Speed | Distance ÷ time in hours | 5 km in 25 min = 12 km/h |
To convert pace, remember that 1 mile is 1.609 km. A pace of 5:00 per km equals about 8:03 per mile, and 10:00 per mile equals about 6:13 per km.
Race time predictor
This calculator predicts your times for other distances using the Riegel formula, a widely used equation developed by researcher Peter Riegel:
T2 = T1 × (D2 ÷ D1)1.06
Where T1 is your time over distance D1, and T2 is your predicted time over distance D2. The 1.06 accounts for slowing down over longer distances. Example: a 25:00 5K predicts about 52:08 for 10K, 1:55:00 for a half marathon and just under 4 hours for a marathon. Predictions are most accurate between similar distances and for runners who have trained for the longer race.
Average running pace
| Level | Pace per km | Pace per mile |
|---|---|---|
| Casual walking | 9:00 – 12:00 | 14:30 – 19:20 |
| Brisk walking | 7:00 – 9:00 | 11:15 – 14:30 |
| Beginner jogging | 6:30 – 8:00 | 10:30 – 12:50 |
| Intermediate running | 5:00 – 6:30 | 8:00 – 10:30 |
| Advanced running | 4:00 – 5:00 | 6:25 – 8:00 |
| Elite marathon | about 2:50 – 3:10 | about 4:35 – 5:05 |
Your comfortable pace depends on age, fitness, weight and terrain, so compare yourself mainly with your own past runs.
Common race distances
5K is 5 km (3.1 miles), a great first race. 10K is 10 km (6.2 miles). A half marathon is 21.1 km (13.1 miles), and a marathon is 42.2 km (26.2 miles), the classic endurance challenge.
How to improve your pace
Run three to four times a week, and increase your weekly distance by no more than about 10% at a time. Keep most runs at an easy, conversational pace, and add one faster session each week, such as intervals of 1 minute fast and 2 minutes easy, repeated 6–10 times. One longer, slow run each week builds endurance. Warm up with 5–10 minutes of brisk walking, cool down and stretch afterwards, and replace running shoes every 500–800 km. Adding strength training twice a week also helps; you can track your lifts with our One Rep Max Calculator. To see how many calories your runs burn, try the Calories Burned Calculator.
Frequently Asked Questions
How do I calculate my running pace?
Divide your total time by the distance you ran. For example, if you ran 5 km in 30 minutes, your pace is 30 ÷ 5 = 6 minutes per km. This calculator does it for you in km or miles.
What is a good pace for a beginner?
Most beginners jog at about 6:30–8:00 per km (10:30–12:50 per mile). A good beginner pace is one where you can still talk in short sentences.
How do I convert pace from km to miles?
Multiply your pace per km by 1.609 to get pace per mile. For example, 6:00 per km is about 9:39 per mile. Divide pace per mile by 1.609 to go the other way.
What pace do I need for a sub-30 minute 5K?
You need to average under 6:00 per km, or about 9:39 per mile, to finish a 5K in under 30 minutes.
How accurate are race time predictions?
They are a good guide for trained runners, usually within a few percent for similar distances. Marathon predictions from short races are often too optimistic unless you have done the long-distance training.