Running Pace Calculator
Enter a target pace to calculate finish times and see equivalent pacing in both mile and kilometre units. Apply the conversions to workouts, race plans, and pacing strategies.
Distance entered in miles.
Format: minutes:seconds or hours:minutes:seconds.
Finish time
1:44:48
Pace per mile
8:00
Pace per kilometre
4:58
How to use this calculator
Set the distance
Enter your race or workout distance. Switch the unit toggle to match your preference.
Input target pace
Type a pace such as 8:00 (minutes:seconds). You can also include an hour component for ultramarathons.
Review conversions
The tool provides pace in both imperial and metric units, finish time, and average speed.
Apply to training
Use the outputs to set tempo pace, long run pace, or race segments. Adjust for weather, surface, and hills.
Formulas
Finish time = Pace multiplied by Distance
Pace per mile = Pace per kilometre divided by 0.621371
Pace per kilometre = Pace per mile divided by 1.60934
Speed (mph) = Distance in miles divided by Time in hours
Speed (km/h) = Distance in kilometres divided by Time in hours
Example
Goal pace 8:00 min/mile for a 10 km race converts to 4:58 min/km. Finish time equals 8 minutes multiplied by 6.2137 miles (10 km) which is roughly 49 minutes 50 seconds.
Quick reference
- 5K: 3.1069 miles
- 10K: 6.2137 miles
- Half marathon: 13.1094 miles
- Marathon: 26.2188 miles
Training applications
Managing pace is essential for efficient training and racing. Combine pace data with heart rate, power, or Borg perceived exertion to stay within target intensity zones.
Workout ideas
- Tempo runs: 15 to 30 seconds slower than 10K pace.
- Long runs: 45 to 75 seconds slower than marathon pace.
- Intervals: 5K pace or faster for two to five minutes with equal recovery.
Race day tips
- Break races into segments with target splits to avoid early surges.
- Adjust pace for heat, humidity, or altitude by five to ten percent.
- Practice negative splits to finish stronger and stabilize heart rate.
Frequently asked questions
How do I account for hills?
Use perceived effort or power-based pacing on hills. Expect to slow five to fifteen seconds per mile on steep grades depending on fitness.
Can I use track splits?
Yes. One 400 meter lap equals 0.25 miles or 0.4 kilometres. Convert lap splits with the formulas above to compare against your goal pace.
Does cadence matter?
Cadence influences efficiency, but pace remains a key external metric. Monitor cadence alongside pace to adjust stride length or turnover.
Can I save multiple scenarios?
Not yet. Take screenshots or notes to compare paces. Future enhancements may add preset storage.
Is this calculator suitable for trail running?
It provides baseline pacing information, but adjust expectations for technical terrain, vertical gain, and surface conditions.