Running Pace Calculator
Convert pace (min/km) to speed (km/h) and compute total time for 5K, 10K, half-marathon and marathon distances. Useful for runners. Everything in your browser.
Tempos para distâncias clássicas
Running pace: formula and target paces
Pace is the time it takes to cover one unit of distance — by convention minutes:seconds per kilometre in Brazil and most of the world, or minutes per mile in the US and UK. The formula is pace = timemin / distancekm. Converting to speed: vkm/h = 60 / pacemin/km. Example: 50 minutes for 10 km gives a pace of 5:00/km, or 12 km/h. Target paces for the marathon: roughly 4:15/km for sub-3:00, 5:41/km for sub-4:00, 7:06/km for sub-5:00. Jack Daniels' VDOT tables and Pete Pfitzinger's plans translate a race time into training paces. Training zones: easy at 75-80% of max heart rate, threshold (tempo) at 88-92%, VO2max intervals at 95-100%.
Applications: training plans, races and apps
Used in Strava, Garmin Connect, Polar Flow and other tracking apps; in marathon and half-marathon training plans (Hal Higdon, Pfitzinger, Daniels); for pacing on the track (a 5:00/km pace means 2:00 per 400 m lap); and to set realistic race goals based on recent results. Negative splits — running the second half faster than the first — are the gold standard for marathons.
FAQ
Is pace the same as speed? They are inverses: pace is time/distance, speed is distance/time. A faster pace means a lower number (4:00/km is faster than 5:00/km).
How do I convert min/km to min/mile? Multiply min/km by 1.609. A 5:00/km pace equals roughly 8:03/mile.
What is a good 10 km pace? Highly individual. Beginners: 7:00-8:00/km. Recreational: 5:30-6:30/km. Sub-40-minute 10 km requires sub-4:00/km — a competitive amateur level.
Should every run be at the same pace? No. Most weekly mileage (around 80%) should be easy and conversational; only 20% should be quality work (intervals, threshold, long runs at marathon pace).
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Running pace, speed and time
Every runner keeps an eye on pace, the rhythm in minutes per kilometre, but it isn't always simple to translate that into speed or to figure out how long a race will take. The calculator does that math for you, linking pace, speed and total time.
Enter your pace and see the equivalent speed in km/h, plus the estimated time for the classic distances (5K, 10K, half marathon and marathon). It helps you plan a workout, nail down a race goal or find out whether the pace you can hold meets the time you want to hit.
The calculation runs in the browser. Tweak the pace and all the times recompute at once, which helps you map out your race strategy.