Running Pace Calculator
Turn a running distance and finish time into pace per kilometre and average speed, with a 5K in 28 minutes example and projections to 10K and the marathon.
Results
Pace per km
- Average speed
- 10.71 km/h
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Educational estimates · not financial advice · free, no signup
Formula / how it works
Pace (min/km) = total minutes ÷ distance in km. Speed (km/h) = distance ÷ (minutes ÷ 60). For miles, divide the time by the distance in miles, or multiply the min/km pace by 1.609344.
Detailed guide
What it is, how to use it, how to read the numbers, common mistakes, a worked example, formulas, and FAQs.
What this calculator is
Pace is the time it takes to cover one unit of distance, usually minutes per kilometre or per mile. Runners use it to set targets, split races and compare efforts over different distances. This calculator takes a distance, a unit and a time in minutes and seconds and returns the pace and the average speed. A steady pace is a simplification. Hills, wind, heat and fatigue make real pace uneven, and most runners slow down in the second half of long races without careful pacing. Use the output as a baseline for planning, and treat projections to longer distances with caution because pace degrades as distance grows.
When to use / who it helps
- You have just finished a run and want your average pace.
- You are setting a goal time for a 5K, 10K or half marathon.
- You want to convert between pace and speed on a treadmill.
- You want to compare runs of different lengths.
- You are planning splits for a race.
How to use
Steps
- Enter the distance.
- Choose kilometres or miles.
- Enter the minutes and any extra seconds.
- Read the pace per kilometre.
- Read the average speed.
- Multiply the pace by another distance for a rough projection.
How to interpret results
- Pace and speed are inversely related: slower pace means lower speed.
- Pace is shown as minutes:seconds.
- An average pace hides faster and slower sections.
- Projections to longer distances usually overstate what you can sustain.
- Treadmill and outdoor running efforts differ.
Common mistakes & gotchas
- Reading a pace like 5:36 as 5.36 minutes.
- Entering the time in hours as minutes.
- Mixing miles and kilometres.
- Assuming a 5K pace holds for a marathon.
- Ignoring elevation and weather.
Worked example
Worked example — 5 km in 28:00
- Total time is 28 minutes, which is 28 ÷ 5 = 5.6 minutes per km.
- 0.6 minutes is 36 seconds, so the pace is 5:36 per km.
- Speed: 5 ÷ (28 ÷ 60) = 10.71 km/h.
- At the same pace, 10 km takes 56:00 and a marathon (42.195 km) about 3 hours 56 minutes, though few people hold the pace that far.
Result: 5 km in 28:00 is 5:36 per km at about 10.71 km/h.
To load the form's own demo values, tap Try example above the Calculate button.
How to calculate / formula
Pace (min/km) = total minutes ÷ distance in km. Speed (km/h) = distance ÷ (minutes ÷ 60). For miles, divide the time by the distance in miles, or multiply the min/km pace by 1.609344.
Frequently asked questions
How do I calculate running pace?
Divide the total time by the distance.
How do I convert min/km to min/mile?
Multiply by 1.609344.
What is a good 5K time?
It depends on age, experience and goals. Compare with your own progress first.
How do I convert pace to speed?
Divide 60 by the pace in minutes per km to get km/h.
Can I predict my marathon time from a 5K?
Only roughly. Pace usually slows as distance increases.
Why is my GPS pace different?
GPS error, stops and rounding affect measured distance.
For education and personal goal-setting only — not medical advice, diagnosis, or treatment. Talk to a qualified clinician about your health. Full disclaimer