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.

Distance (mi)

hms

Total time: 25:00
Pace per km: 3:06 / km
Pace per mile: 5:00 / mi
Speed: 19.31 km/h · 12 mph

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.

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This tool is for general information only and is not medical advice, diagnosis, or treatment. Consult a qualified healthcare professional about your health.