Running Pace Calculator
Convert between running pace, speed and race time, and generate custom pace charts for any distance.
Pace Chart / Splits
Build a split table for your target distance and pace. Great for race planning and treadmill workouts.
How this running pace calculator works
This tool lets you move seamlessly between pace (time per km or mile), speed (km/h or mph) and total time for any distance. It’s designed for road runners, trail runners and treadmill workouts.
Core formulas
1. Pace from distance and time
If distance is in kilometers or miles and time is in minutes:
\( \text{pace} = \dfrac{\text{time}}{\text{distance}} \quad [\text{minutes per km or mile}] \)
2. Speed from pace
Speed is the inverse of pace:
\( \text{speed} = \dfrac{60}{\text{pace (min per unit)}} \quad [\text{km/h or mph}] \)
3. Time from distance and pace
\( \text{time} = \text{distance} \times \text{pace} \)
Example: 5K race
Suppose you run a 5K in 25 minutes:
- Distance = 5 km
- Time = 25:00 = 25 minutes
Pace per km:
\( \text{pace} = 25 \div 5 = 5 \text{ min/km} \)
Equivalent speed:
\( \text{speed} = 60 \div 5 = 12 \text{ km/h} \)
Typical running paces by ability level
These are rough ranges for steady training runs on flat terrain. Your ideal pace depends on age, fitness and experience.
| Runner type | Pace (min/km) | Pace (min/mile) |
|---|---|---|
| Beginner easy run | 7:00 – 8:30 | 11:15 – 13:40 |
| Intermediate easy run | 5:30 – 6:45 | 8:50 – 10:50 |
| Advanced easy run | 4:30 – 5:30 | 7:15 – 8:50 |
| Typical marathon pace | 4:15 – 6:00 | 6:50 – 9:40 |
Tips for using pace in training
- Easy runs: You should be able to talk in full sentences. Pace is usually 60–90 seconds per km (or 1–1.5 min/mile) slower than 5K race pace.
- Tempo runs: “Comfortably hard” pace you can hold for 20–40 minutes, often close to your 10K race pace.
- Intervals: Shorter, faster repeats (e.g. 400–1000 m) at 3K–5K race pace with recovery jogs.
- Long runs: Typically 30–90 seconds per km (or 45–90 seconds per mile) slower than marathon pace.
Frequently asked questions
How do I calculate my running pace?
Divide your total time by your distance. For example, a 10K in 52:30 is 52.5 minutes ÷ 10 = 5.25 min/km, or 5:15 per km. This calculator handles the time conversion for you and shows both km and mile paces.
How do I convert pace to treadmill speed?
Treadmills usually show speed in km/h or mph. Use:
\( \text{speed} = 60 \div \text{pace (min per km or mile)} \)
So a 6:00 min/km pace is 10.0 km/h, and an 8:00 min/mile pace is 7.5 mph. The calculator displays both values automatically.
Does terrain or elevation change my pace?
Yes. Hills, trails, heat, humidity and wind can all slow your pace even at the same effort. Use pace as a guide, but also pay attention to breathing and perceived effort, especially on challenging routes.