Running Pace
Pace, speed, finish time
About This Calculator
Running pace is expressed as time per distance (minutes per mile or km), while speed is distance per time (mph or km/h). A pace calculator lets you find any one of three values — pace, distance, or finish time — given the other two. It is essential for race pacing strategy and training plan design.
Formula
Pace (min/km) = Total time (min) / Distance (km)
Speed (km/h) = Distance (km) / Time (hours)
Finish time = Pace × Distance
Conversion: pace (min/mile) = pace (min/km) × 1.60934
Example Calculation
Run 5 km in 25 minutes — find pace and equivalent speed
- Pace = 25 min / 5 km = 5:00 min/km
- Speed = 5 km / (25/60 hr) = 12 km/h
- Mile pace = 5:00 × 1.60934 = 8:03 min/mile
5:00 min/km = 12.0 km/h = 8:03 min/mile
Race Finish Times by Pace
| Pace (min/km) | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|
| 4:00 | 20:00 | 40:00 | 1:24:26 | 2:49:51 |
| 4:30 | 22:30 | 45:00 | 1:34:59 | 3:09:57 |
| 5:00 | 25:00 | 50:00 | 1:45:33 | 3:30:00 |
| 5:30 | 27:30 | 55:00 | 1:56:06 | 3:51:14 |
| 6:00 | 30:00 | 1:00:00 | 2:06:39 | 4:12:22 |
| 7:00 | 35:00 | 1:10:00 | 2:27:45 | 4:54:29 |
Frequently Asked Questions
How do I choose a target race pace?
Base your target pace on recent training performance — your comfortable long run pace is roughly your marathon pace. Your 5K pace is typically 10-20 sec/km faster than half marathon pace, and 15-25 sec/km faster than marathon pace. Use a race predictor based on a recent timed effort.
What is a negative split?
A negative split means running the second half of a race faster than the first. It is widely considered the optimal pacing strategy — starting conservatively prevents early glycogen depletion and allows you to accelerate when others fade.
How does altitude affect running pace?
At altitude, the air is thinner and oxygen delivery decreases. At 2,000m elevation, performance typically drops 3-5% for aerobic events. Elite athletes train at altitude (or use altitude tents) to stimulate increased red blood cell production for sea-level competitions.
What is cadence and why does it matter?
Cadence is the number of steps per minute. Most running coaches recommend 170-180 spm as it reduces impact forces and overstriding. Higher cadence correlates with lower injury rates and improved running economy. A metronome app or music with the right BPM can help train this.