Running Pace Calculator

Running Pace Calculator

Use this running pace calculator to convert between pace, speed, distance and time. Pick units, choose a race preset or enter a custom distance, and provide any two values (e.g., distance + time) — the tool calculates the rest.

Choose a race preset or keep custom.
km
Accepts H:MM:SS or MM:SS
per km

Running Pace Calculator – Convert Pace, Speed, Distance & Time

The running pace calculator helps you convert among pace, speed, distance and time using a simple, reliable workflow. Enter any two values — for example distance and time — and the calculator provides the remaining numbers, including pace per kilometer and per mile, plus speed in km/h and mph. You can switch between metric and imperial units at any time, and use race presets like 5K, 10K, half marathon or marathon for fast planning.

Why Runners Use a Running Pace Calculator

Knowing your target pace simplifies training, race strategy and nutrition timing. A running pace calculator removes guesswork by turning your goal time into a per-km or per-mile pace you can actually follow on your watch. It also reveals how small speed differences compound over long distances. Whether you’re new to running or preparing for a PR, exact pace targets make each session more purposeful.

Core Relationships

  • Time = Distance × Pace (pace in min/km or min/mi).
  • Pace = Time ÷ Distance (e.g., 50:00 for 10 km → 5:00 /km).
  • Speed = Distance ÷ Time (km/h or mph). Speed and pace are reciprocals.

These identities are what the running pace calculator uses under the hood. The tool parses HH:MM:SS for time and MM:SS for pace to keep inputs familiar.

Metric vs Imperial (and How the Tool Converts)

Many runners think in min/km, while others prefer min/mi. The calculator always shows both. If your main unit is per km, you’ll still see the equivalent per mile and vice versa. In addition, speed is displayed in both km/h and mph so you can compare treadmill settings, track workouts and GPS watch readouts consistently.

How to Use the Running Pace Calculator

  1. Select units (Metric or Imperial). This changes the default pace unit (/km or /mi).
  2. Pick a preset distance (5K, 10K, Half, Marathon) or enter a custom distance.
  3. Provide any two of the following: distance, time, pace. The running pace calculator computes the third and also shows speed.
  4. Review the split table for even-pace checkpoints at every 1 km or 1 mile.

Practical Training Uses

  • Easy/Recovery runs: stay intentionally slower than threshold pace to build aerobic base.
  • Tempo runs: run at a comfortably-hard pace you can sustain ~20–40 minutes; use the running pace calculator to set the target by distance or by time goal.
  • Intervals: convert target paces into per-rep times; plan rest intervals and check cumulative time.
  • Long runs: lock in conservative pacing; small errors early can snowball later.

From Goal Time to Target Pace (Examples)

10K in 50:00 → Pace = 50:00 ÷ 10 = 5:00 /km (≈ 8:03 /mi). Speed ≈ 12.0 km/h (7.46 mph). Half marathon in 1:45:00 → Distance 21.0975 km → Pace ≈ 4:59 /km (≈ 8:02 /mi). 5K in 25:00 → Pace = 5:00 /km (≈ 8:03 /mi).

Zones and Perceived Effort

Pace is only one side of training. Perceived exertion (RPE), heart rate and terrain also matter. Use the running pace calculator to translate zone guidance into concrete numbers, then adapt for hills, heat, humidity, or trail footing. Recalculate before races in different climates to avoid over-pacing early.

Accuracy Tips

  • On tracks, remember: 400 m per lap in lane 1; add distance for outer lanes.
  • GPS can under- or over-read on sharp turns, dense trees or tall buildings. Compare laps and smooth out anomalies.
  • Set your watch to show both current and average pace; instantaneous readouts can jump around.
  • For treadmill work, check calibration and incline; 1% grade often approximates outdoor air resistance at moderate speeds.

Pace vs Speed (What to Watch)

Some devices display speed (km/h or mph) more prominently than pace. The running pace calculator shows both so you can match treadmill dashboards with outdoor goals: 5:00 /km ↔ 12.0 km/h; 8:00 /mi ↔ 7.5 mph; 4:30 /km ↔ 13.33 km/h; 7:00 /mi ↔ 8.57 mph.

Planning Splits

Even pacing is often best, but slight negative splits (second half faster) can produce more consistent finishes. The split table gives idealized checkpoints at each km or mile. Adjust for hills: plan slower splits on climbs and faster splits on descents while keeping overall effort steady.

Related Tools

Further Reading

Disclaimer: This running pace calculator is for planning and educational purposes only. Adjust for terrain, weather, fitness and medical advice. Listen to your body and consult a professional if needed.