Running Pace Calculator
Find your pace per km and per mile.
Results update as you type.
This calculator provides estimates based on population research. Results are not medical advice. Consult a qualified healthcare provider before making health or nutrition decisions.
How it works
Pace is the time it takes to cover one unit of distance, usually expressed as minutes and seconds per kilometre or per mile, and it is the language runners use to describe and control their effort. A running pace calculator takes the distance you covered and the total time it took, then divides one by the other to return that per-unit figure, along with your average speed. Pace is more useful than raw finish time for runners because it lets you compare efforts across different distances and plan how fast to go on race day. This running pace calculator reports both minutes per kilometre and minutes per mile, converting between the two using the fixed relationship that one mile equals 1.609 kilometres, and also gives average speed in kilometres per hour. Runners lean on a running pace calculator to set even splits for a target finish time, to check whether a training run hit the intended zone, and to convert paces when following a plan written in different units. Coaches use it to prescribe easy, tempo and interval paces. Because the arithmetic is exact, the output is only as accurate as the distance and time you feed it, so measure your route carefully. Use it to plan race splits, pace long runs, and track improvement.
Pace = total time ÷ distance; converted between km and miles (1 mi = 1.609 km)
Pace is total time divided by distance, the inverse of speed, which is why a smaller pace number means a faster runner. Converting between units uses the fixed ratio that one mile equals 1.609 kilometres, so pace per mile is pace per kilometre multiplied by 1.609. Average speed is simply distance divided by time, the reciprocal relationship expressed as distance per hour.
Source:Standard athletics pace definition
We review all our tools from time to time to ensure accuracy.
Worked example
How to use this calculator
- 1
Enter your values
Enter distance, distance unit and minutes.
- 2
Adjust the options
Adjust hours and seconds if they apply — sensible defaults are already set.
- 3
Read your result
Pace per km updates instantly as you type — no button to press.
Frequently asked questions
How do I convert running pace between km and miles?
Multiply your pace per kilometre by 1.609 to get pace per mile, since a mile is 1.609 km longer than a kilometre and therefore takes proportionally more time. For example, 5:00 per km becomes about 8:03 per mile. To go the other way, divide pace per mile by 1.609. This tool does both conversions automatically whenever you enter a distance and time.
What is a good running pace for a beginner?
There is no universal figure, because pace depends on fitness, age, terrain and goals. Many new runners settle somewhere around 7 to 8 minutes per kilometre for easy runs, but the more useful benchmark is your own trend. A common guide is that easy runs should feel conversational, where you can speak in full sentences. Focus on improving your personal pace rather than matching anyone else.
What is the difference between pace and speed?
They describe the same thing inverted. Pace is time per unit of distance, such as 5 minutes per kilometre, while speed is distance per unit of time, such as 12 kilometres per hour. Runners usually think in pace because it maps directly onto splits and race planning, whereas cyclists and treadmills favour speed. A faster runner has a lower pace number but a higher speed number.
Can I use pace to predict a race time?
You can estimate a finish by multiplying your target pace by the race distance, which is ideal for planning even splits. Predicting across distances is trickier, because pace naturally slows as distance grows, so your 5K pace will not hold for a marathon. Dedicated race predictors apply a fatigue factor for that. This tool gives your exact average pace, a solid foundation for either use.
How do I run even splits using pace?
Decide your goal finish time, divide it by the race distance to get your target pace, then aim to hit that same pace each kilometre or mile rather than starting fast and fading. Even or slightly negative splits, where the second half is a touch quicker, tend to produce the best results. Enter your goal time and distance here to see the exact pace you need to hold.