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Running pace calculator: pace, speed and race finish times
Enter any two of distance, time and pace to find the third. See your pace per km and mile, your speed, and predicted finish times for 5K, 10K, half marathon and marathon.
Running pace calculator
Your result
Race finish times at this pace
| Race | Distance | Finish time |
|---|---|---|
| 5K | 5 km | 28:00 |
| 10K | 10 km | 56:00 |
| Half Marathon | 21.0975 km | 1:58:09 |
| Marathon | 42.195 km | 3:56:18 |
About this tool
How to use a pace calculator — and why it matters
Pace (minutes per kilometre or mile) is the primary unit runners use to describe effort and plan training. Knowing your pace lets you run at the right effort for each workout, predict finish times for races, and structure interval sessions at specific speeds.
This calculator works in all three directions: give it a distance and time to find your pace, give it a distance and pace to find your finish time, or give it a pace and time to find how far you will run.
Step by step
How to use the running pace calculator
- 1
Choose what you want to calculate
Pick pace, finish time, or distance from the dropdown at the top of the calculator.
- 2
Choose metric (km) or imperial (miles)
Pace and distance are shown in the unit you select. All conversions are handled automatically.
- 3
Enter the two known values
Time fields accept hours, minutes and seconds separately. Pace fields accept minutes and seconds.
- 4
Your result and full race time predictions appear instantly
Race finish times assume you maintain the same pace for the entire race distance.
Reference
Common pace zones
| Effort | Pace per km | Pace per mile | Description |
|---|---|---|---|
| Easy / recovery | 6:30–8:00 | 10:30–13:00 | Conversational, aerobic base |
| Moderate | 5:30–6:30 | 8:45–10:30 | Comfortably hard |
| Threshold | 4:30–5:30 | 7:15–8:45 | Lactate threshold, comfortably uncomfortable |
| Interval / VO2 | 3:45–4:30 | 6:00–7:15 | Hard effort, 3–5 min max |
| Sprint | Below 3:45 | Below 6:00 | Maximum effort, under 2 min |
Worked example
Example calculation
A 5K run completed in 28:00 minutes. Distance = 5.0 km, time = 1,680 seconds. Pace = 1,680 ÷ 5 = 336 seconds/km = 5:36 per km (= 9:00 per mile). Predicted 10K at the same pace: 56:00. Predicted half marathon: 1:58:26.
Be aware
Assumptions and limitations
- Race predictions assume constant pace — most runners negative split (run the second half slightly faster), which this model does not account for.
- Pace varies significantly with terrain, temperature, humidity and fatigue.
- Marathon predictions are less reliable from a 5K or 10K pace due to the greater role of nutrition strategy and late-race fatigue.
Questions
Frequently asked questions
What's a good 5K time?
For recreational runners, under 30 minutes is a solid goal. Under 25 minutes is above average. Under 20 minutes is competitive at local race level. These are rough benchmarks — your own improvement over time is more meaningful than any population average.
How do I convert pace to speed?
Speed in km/h = 60 divided by your pace in minutes per km. For example, 5:00 min/km equals 12 km/h. The calculator shows both automatically for every result.
Can I use my 5K pace to predict my marathon time?
With caution. Common rules of thumb (such as multiplying 5K time by 8.5) give rough estimates, but marathon performance depends heavily on aerobic base volume, nutrition strategy, and late-race fatigue — factors a 5K doesn't fully test. The calculator uses a constant-pace model which tends to underestimate real marathon finish times.
What pace is a 30-minute 5K?
A 30-minute 5K requires a pace of exactly 6:00 per km (9:39 per mile), or a speed of 10.0 km/h (6.2 mph). This is a common beginner goal and a reasonable benchmark for someone who has completed the Couch to 5K programme. At the same pace, a 10K would take 1:00:00 and a half marathon approximately 2:06.
What is an average running pace?
For recreational runners, an average 5K pace is roughly 6:00–8:00 per km (9:40–12:52 per mile). Men average around 28–32 minutes for a 5K; women average around 33–38 minutes. These are broad population averages — your personal baseline is set by your fitness level, not other people's times. The most useful comparison is your own pace over time.
How do I run faster?
The two most effective training methods are: (1) easy aerobic volume — running more kilometres per week at a comfortable, conversational pace builds the aerobic base that underpins all running performance; (2) interval training — short high-intensity efforts (400m–1 km repeats at 5K effort or faster) improve VO2 max and running economy. Most runners respond well to 80% easy running, 20% hard — adding hard efforts before building the base typically leads to injury.
Estimates, not medical advice
FitnessCalculator.info provides general fitness information for educational purposes only. Race predictions are mathematical estimates and do not account for individual physiology, conditions on the day, or training status.