Running pace calculator
Work out your pace per kilometer from a distance and a time, or find out how long a race will take at the pace you want to hold. Then check what time you could run over 5K, 10K, the half marathon and the marathon.
How to calculate your pace per kilometer
Pace is the time it takes you to cover one kilometer. You calculate it by dividing your total time by the distance covered.
pace = total time ÷ distance
An example: if you run 10 km in 50 minutes, convert the time to seconds (50 × 60 = 3,000 s) and divide it by 10 km. The result is 300 s per kilometer, which is 5:00 per km. For speed, divide the distance by the hours: 10 km ÷ 0.833 h is 12 km/h.
You can also do it the other way around. To find your finish time, multiply your pace by the distance: 5:30 per km over 21.0975 km is 1:56:02.
Pace table by distance
These are the paces you need for some common target times at each distance.
| Target time | Pace (min/km) |
|---|---|
| 20:00 | 4:00 |
| 25:00 | 5:00 |
| 30:00 | 6:00 |
| 35:00 | 7:00 |
| 40:00 | 8:00 |
| Target time | Pace (min/km) |
|---|---|
| 40:00 | 4:00 |
| 50:00 | 5:00 |
| 1:00:00 | 6:00 |
| 1:10:00 | 7:00 |
| 1:20:00 | 8:00 |
| Target time | Pace (min/km) |
|---|---|
| 1:30:00 | 4:16 |
| 1:45:00 | 4:59 |
| 2:00:00 | 5:41 |
| 2:15:00 | 6:24 |
| 2:30:00 | 7:07 |
| Target time | Pace (min/km) |
|---|---|
| 3:00:00 | 4:16 |
| 3:30:00 | 4:59 |
| 4:00:00 | 5:41 |
| 4:30:00 | 6:24 |
| 5:00:00 | 7:07 |
Predicting your race time
If you have run a distance recently, you can estimate your time at another distance with the Riegel formula. It takes into account that pace deteriorates as the distance grows.
T2 = T1 × (D2 ÷ D1)^1.06
T1 is your reference time, D1 its distance and D2 the distance you want to predict.
With 50:00 over 10K, the estimate for the half marathon is 1:50:19.
When not to rely on it
- The longer the distance you predict, the more it misses. The marathon is the least reliable prediction.
- It assumes you have trained what the new distance requires. If you have not done long runs, your real time will be worse.
- It loses meaning with very short reference times (under 3 km), with races with a lot of climbing or with an exceptional day.
- Use it as a reference for choosing a starting pace, not as a fixed goal.
Frequently asked questions
You divide the total time by the distance. If you run 10 km in 50 minutes, your pace is 5:00 per km.
You need to hold about 5:41 per km over the 21.0975 km of the distance.
Pace is expressed in minutes per kilometer and speed in kilometers per hour. It is the same information the other way around: 5:00 per km is 12 km/h.
It is a general estimate. It works best between 5K and the half marathon and with a recent race time. For the marathon it tends to come out optimistic if you have not done the specific training volume.
There is no good pace for everyone. A comfortable pace is one at which you can hold a conversation. For many people it falls between 6:00 and 8:00 per km, but it depends on the person and changes over the weeks.
This is a calculator. Runi is a coach that decides with you what each day calls for.
Tell Runi your goal and any aches, and your plan adjusts to you.
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More tools
Other calculators to help you run with more sense.
- VDOT calculatorFind your level from a race and your equivalent race times.
- Running training zones calculatorYour training paces and your heart rate zones.
- 10K training plan for beginners (in Spanish)A general 10-week plan to get you to your first 10 kilometers.
- Runi, your AI running coachA coach that decides with you what each day calls for.