Pace Calculator

Use this free pace calculator to convert running pace, finish time, or distance into the other two.
About Running Pace

Running pace is the average time it takes to cover a specific distance, typically expressed as minutes per kilometer or mile.

Common Pace Ranges:

  • Beginner: 7:00 - 9:00 /km (11:00 - 14:30 /mile)
  • Intermediate: 5:30 - 7:00 /km (8:50 - 11:00 /mile)
  • Advanced: 4:30 - 5:30 /km (7:15 - 8:50 /mile)
  • Elite: Under 4:30 /km (under 7:15 /mile)

Tips for Improving Pace:

  • Consistent training with gradual progression
  • Interval training and tempo runs
  • Proper running form and technique
  • Strength training for runners
  • Adequate rest and recovery

This calculator can be used for running, walking, cycling, and other distance-based activities. Adjust your expectations based on your fitness level and the specific activity.

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How our pace calculator works

1

Enter distance and time

Type the distance (in miles or km) and your finish time. The calculator converts to pace per mile, pace per km, and speed in mph/kph.

2

Or enter pace to predict time

Switch modes to enter your goal pace and get a predicted finish time for common race distances (5K, 10K, half, marathon).

3

Get splits and target times

See mile/km splits for your run, plus predicted times for race distances based on your current fitness.

Key things to know about our pace calculator:

  • Training pace zones: Easy runs should be 60-90 seconds slower per mile than your 5K race pace. Tempo runs are about threshold pace. Intervals are faster than 5K pace.
  • Predicting race times: Riegel formula: T2 = T1 x (D2/D1)^1.06. Useful for predicting marathon time from a half, but accuracy drops beyond 1.5x the known distance.
  • Use with HR: Pair pace training with heart rate zones for more efficient workouts. The 80/20 rule (80% easy, 20% hard) is the most evidence-based distribution.

For related calculations, try our calorie calculator.