How to work out your running pace
- Choose whether your distance is in Kilometres or Miles and enter the Distance.
- Type your Time as h:mm:ss for runs over an hour (1:52:30) or mm:ss for shorter ones (25:00).
- Read your pace per km or mile, your speed and what the same pace would give over 5K, 10K, a half marathon and a marathon.
Pace for common goals
| Goal | Pace per km | Pace per mile |
|---|---|---|
| 5K in 25:00 | 5:00 | 8:03 |
| 5K in 30:00 | 6:00 | 9:39 |
| 10K in 1:00:00 | 6:00 | 9:39 |
| Half marathon in 2:00:00 | 5:41 | 9:09 |
| Marathon in 3:30:00 | 4:59 | 8:01 |
| Marathon in 4:00:00 | 5:41 | 9:09 |
Paces are rounded to the nearest second. The calculator uses 21.0975 km for a half marathon and 42.195 km for a marathon, the official race distances. GPS watches often measure a race as a little long because runners don’t follow the shortest line around every bend, so your watch pace may read slightly faster than your official one.
Pace and speed
Pace is time per distance and speed is distance per time, so one is the other turned upside down. A pace of 5:00 per km is 12 km/h, and 6:00 per km is 10 km/h. To convert, divide 60 by the pace in minutes: 60 ÷ 5.5 = 10.91 km/h for a 5:30 pace.
Treadmills usually show speed, so this is handy indoors. The Speed row gives your pace as km/h and mph, ready to set on the machine.