Running Pace Calculator

Calculate your running pace, predicted finish time or distance from any two known values. Works for 5K, 10K, half marathon and marathon distances.

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Race distances

Understanding Running Pace

Pace is the time it takes to cover one unit of distance — usually minutes per kilometre (min/km) or minutes per mile (min/mi). It is the inverse of speed. A pace of 5:00/km means 5 minutes per kilometre, which equals 12 km/h. Pace is more intuitive for runners than speed because it directly tells you when your next kilometre split will arrive.

Negative Splitting

Running the second half of a race faster than the first is called negative splitting, and it is associated with better finish times and race experience. Most recreational runners go out too fast in the first half and fade. A calculated pace target helps you run the correct effort from the start.

Frequently Asked Questions

For beginners, any pace that allows you to hold a conversation (the talk test) is appropriate — typically 7:00 to 9:00 min/km (about 11:00 to 14:30 min/mile). The goal at first is completing the distance comfortably, not achieving a particular time. Pace naturally improves as fitness develops.
The world record for 5km is under 13 minutes. Average recreational runners finish in 30-35 minutes (6:00-7:00/km pace). A beginner completing their first 5km typically takes 35-45 minutes. The important thing is finishing — pace targets come later.
To finish a half marathon (21.0975 km) in under 2 hours, you need a pace under 5:41 per kilometre (9:09 per mile). This works out to approximately 10.5 km/h average speed. Use the Find Time mode and enter 21.0975 km with a pace of 5:40/km to see the projected finish time.
A split is your time for a specific segment of a race — usually each kilometre or mile. Even splits mean each segment takes the same time. Positive splits mean you slowed down (later segments faster). Negative splits mean you sped up. Seeing your splits helps identify where you faded or where you had capacity left.
1 kilometre = 0.621371 miles. To convert a pace of X min/km to min/mile: divide X by 0.621371 (or multiply by 1.60934). Example: 5:00/km = 5 × 1.60934 = 8:03/mile. The calculator shows both when relevant.

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