Ultrahuman Ring AIR
SponsoredSmart ring tracking sleep, HRV, glucose, and recovery — turn your health numbers into daily action.
Shop Ultrahuman →Running Pace Calculator (time, pace, speed)
Two modes: enter time + distance to get pace, or enter pace + distance to get the finish time. Useful for race goals, training, and treadmill conversions.
- Total time
- 25:00
- Pace per km
- 3:06 / km
- Pace per mile
- 5:00 / mi
- Speed
- 19.31 km/h · 12 mph
Inputs are saved only on this device, in your browser's local storage — they are never sent to a server.
Related tools
How it works
Why pace and speed are different
Pace is time per unit distance — minutes per km or per mile. Smaller is faster. Speed is distance per unit time — km/h or mph. Bigger is faster. They're inverses: 6:00 min/km pace = 10 km/h speed = 6.21 mph.
Runners think in pace because it's easy to apply ('run a 5:30 pace for the next km'). Cyclists and drivers think in speed because it's a continuous reading on a speedometer. The calculator shows both so you can use whichever your watch displays.
Common race paces
Marathon (42.195 km): world records around 2:00:35 (men) and 2:09:56 (women), about 2:51 / km. World-class amateurs target 3:00 marathon = 4:16 / km. A typical 'good' amateur finish is 4:00 = 5:41 / km.
10 km: world records around 26:00. Sub-40 minute = 4:00 / km is a common amateur goal. Sub-50 minute = 5:00 / km is a fitness benchmark.
5 km parkrun: median finish around 28-32 minutes (5:30-6:30 / km) for casual runners. Sub-20 (4:00 / km) marks 'fast' amateur.
Converting treadmill speeds
Treadmills usually display speed (km/h or mph), but races and Strava report pace. Quick conversions: 10 km/h ≈ 6:00 / km. 12 km/h ≈ 5:00 / km. 15 km/h ≈ 4:00 / km. 6 mph = 10:00 / mile = 6:13 / km.
If the treadmill is in mph and you train in min/km, use this calculator: enter pace 5:00 / km and 1 km distance to see the equivalent km/h, then convert to mph (multiply by 0.621).
Frequently asked questions
›What's a 'good' marathon pace for a recreational runner?
Median finish times worldwide are 4:30 (men) and 5:00 (women) — that's about 6:24-7:07 / km. Sub-4:00 is the common 'serious amateur' target.
›Should I train at race pace?
Mostly no. Most training runs should be 30-90 seconds slower per km than goal race pace, with occasional intervals or tempo runs at or faster than race pace.
›How do I pace a long run?
Easy long runs should feel conversational — at ~70-80% of race pace. The calculator helps you find that pace from a recent race time.
›What's a 'good' 5K time?
There's no universal 'good'. Sub-30 is a fitness milestone for a casual runner. Sub-25 is regularly active. Sub-20 is competitive amateur. Sub-15 is elite club level.
›Why does pace include 'per mile' and 'per km'?
US runners typically use min/mi; everyone else uses min/km. The calculator shows both so you can match your watch or app.
›Are the conversions exact?
Yes — 1 mile is exactly 1.609344 km, so the conversion has no rounding error.
›Can I use this for cycling?
The math works, but cycling typically reports speed (km/h, mph) rather than pace. Look at the speed line for cycling.
›Does the data leave my browser?
No. All math runs locally.
Recommended services
DisclosureNordVPN
SponsoredStrict no-logs VPN with 6,400+ servers in 111 countries. Threat Protection blocks ads, trackers, and malware while you work online.
Get NordVPN →
About this calculator
This calculator uses published formulas and reference values from the sources listed below. Results are estimates and depend on the accuracy of your inputs; they cannot account for your individual medical history.
Important: This tool is for general information only and is not medical advice, diagnosis, or treatment. Consult a qualified healthcare professional about your health.
- Sources
- Based on widely used standard formulas. See our methodology page for how tools are built and reviewed.
- Last reviewed