How do I calculate running pace?

Running pace = Total time ÷ Distance. For example, if you run 5km in 30 minutes, your pace is 30 ÷ 5 = 6 minutes per kilometer. This calculator finds pace, speed or finish time — enter any two of the three values.

What is a good running pace per km?

Beginner: 7-10 min/km. Intermediate: 5-7 min/km. Advanced: 4-5 min/km. Elite: under 3:30/km. For 5K, a sub-30 minute finish (6:00/km) is a common beginner goal. Sub-25 min (5:00/km) is intermediate.

What is the difference between pace and speed?

Pace is time per distance unit (min/km or min/mile). Speed is distance per time unit (km/h or mph). They are reciprocals: 6:00/km pace = 10 km/h speed. Runners use pace; cyclists and swimmers use speed.

How do I run a negative split?

A negative split means running the second half of a race faster than the first half. It is the most efficient race strategy. Start 5-10 seconds per km slower than your goal pace, then gradually pick up speed in the second half.

🏃 Running Calculator

Running Pace Calculator

Calculate your running pace, speed and finish time for any race distance. 5K, 10K, half marathon, marathon — with per-km split table and pace zones.

Common race distances

Distance

Unit

Time (hours : minutes : seconds)

Hours

Minutes

Seconds

Your pace —

—min/km

—km/h

—min/mile

📋 Per-kilometre split times

Split	Split time	Elapsed

🏆 Finish times at this pace for common races

🏃 Pace zones — where do you run?

Running pace explained

Running pace is the time it takes to cover one unit of distance (min/km or min/mile). Speed is distance per time (km/h or mph). This calculator finds either — just enter the other two values.

⏱️ Common pace goals

5K: Sub-30min = 6:00/km, Sub-25min = 5:00/km. 10K: Sub-60min = 6:00/km, Sub-50min = 5:00/km. Half marathon: Sub-2hr = 5:41/km. Marathon: Sub-4hr = 5:41/km, Sub-3:30hr = 4:58/km.

🔋 Training zones

Easy (Z1-2): conversational pace, 70-80% of max HR. Tempo (Z3): comfortably hard, 80-87% max HR. Threshold (Z4): hard, 87-93% max HR. Interval (Z5): very hard, 93%+ max HR.

📈 Negative splits

Running the second half faster than the first. Elite marathoners use this strategy. It prevents going out too fast, conserves glycogen stores and results in faster overall times. Start 10-15 sec/km slower than goal pace.

🧮 Pace conversion

Speed (km/h) = 60 ÷ Pace (min/km). Pace (min/km) = 60 ÷ Speed (km/h). To convert min/km to min/mile: multiply by 1.609. To convert mph to km/h: multiply by 1.609.

Frequently asked questions

What is a good running pace for beginners?

For beginners, 7–10 min/km (7–10 mph) is a normal starting pace. Being able to hold a conversation is a good benchmark — if you can't talk, slow down. Don't worry about pace initially; focus on time on feet. As fitness improves over 8–12 weeks, pace naturally improves.

How do I convert pace to speed?

Speed (km/h) = 60 ÷ Pace (min/km). Example: 6:00/km pace = 60 ÷ 6 = 10 km/h. Reverse: Pace (min/km) = 60 ÷ Speed (km/h). At 12 km/h, pace = 60 ÷ 12 = 5:00/km. This calculator shows both automatically.

How do I improve my running pace?

1) Increase weekly mileage by no more than 10% per week. 2) Add one tempo run per week at uncomfortable-but-sustainable effort. 3) Do interval training — e.g. 6 × 400m at fast pace with recovery jogs. 4) Strength train legs 1-2× per week. 5) Sleep and recover — pace improves during rest, not during runs.