Running Pace Calculator

Whether you are training for your first 5K or targeting a marathon PB, pace is everything. Our free running pace calculator lets you enter any two of pace, distance, and time to solve for the third. It also shows projected finish times for common race distances and displays per-kilometre and per-mile splits.

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Calculate

Distance

Time (HH:MM:SS or MM:SS)

How to Use

Select what you want to calculate, then enter the other two values. For time, use HH:MM:SS or MM:SS format. For pace, use MM:SS format. Race projections are based on linear scaling from your entered pace and are best used as rough guides for training planning.

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Frequently Asked Questions

What is a good running pace for beginners?

A comfortable beginner pace is typically 7:00-8:30 min/km (11:00-13:30 min/mile). The best beginner pace is one where you can hold a conversation. Speed will improve naturally with consistent training.

How do I calculate my running pace?

Divide your total time by the distance. For example, a 30-minute 5K is 30/5 = 6:00 min/km. To convert to min/mile, multiply by 1.609. So 6:00 min/km is approximately 9:39 min/mile.

What pace do I need for a sub-4-hour marathon?

A sub-4-hour marathon requires an average pace of 5:41 min/km (9:09 min/mile) or faster over 42.195 km. This is a common goal for recreational runners and requires consistent training.

Should I run at the same pace every day?

No. Most training plans include easy runs (60-70% of max HR), tempo runs (around lactate threshold), and intervals (above threshold). Running every session at the same pace limits improvement and increases injury risk.

How can I improve my running pace?

Include interval training and tempo runs in your weekly plan, build mileage gradually (10% per week rule), improve running form, strengthen your core and legs, and ensure adequate recovery between hard sessions.

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