Pace Calculator
Input distance and finish time to generate pace in both metric and imperial units, plus average speed. Use the outputs to plan races, tempo runs, and endurance training.
Example: 01:30:15 for one hour thirty minutes fifteen seconds.
Pace per kilometre
5:00
Pace per mile
8:03
How to use this calculator
Enter distance
Provide the race or workout distance. Switch the unit between kilometres and miles depending on your goal.
Enter finish time
Add the total elapsed time in hh:mm:ss format. The input accepts short forms such as mm:ss.
Review pace and speed
The calculator shows pace per kilometre, pace per mile, and average speed in both unit systems.
Plan training
Use the conversions to set tempo pace, long run pace, or race splits. Adjust for terrain, heat, and wind.
Formulas
Pace per unit = Total time divided by Distance
Average speed = Distance divided by Time
Convert miles to kilometres by multiplying by 1.60934
Convert kilometres to miles by dividing by 1.60934
Example
A 10 km race finished in 50 minutes results in 5:00 per kilometre, 8:02 per mile, and average speed of 12 km/h (7.46 mph).
Useful conversions
- 5 km = 3.11 miles
- 10 km = 6.21 miles
- Half marathon = 21.10 km = 13.11 miles
- Marathon = 42.20 km = 26.22 miles
Training tips
Pacing awareness improves efficiency and helps prevent early fatigue. Combine pace feedback with heart rate, power, and perceived exertion to tailor effort for different workouts.
Applications
- Tempo runs: hold pace slightly slower than 10 km race pace.
- Long runs: stay 45 to 75 seconds slower than marathon pace.
- Intervals: use 5 km pace or faster for short repeats with adequate recovery.
When to pace by effort
- Hilly or trail courses where terrain changes frequently.
- Hot, humid, or high altitude conditions that elevate heart rate.
- Recovery days focused on easy effort regardless of pace.
Frequently asked questions
Can I use this calculator for cycling or rowing?
Yes. Pace is simply time divided by distance. Replace kilometres or miles with your sports standard unit and adjust expectations.
How do I convert pace back into finish time?
Multiply pace per unit by the number of units. For example, 7:30 per mile over 8 miles equals 60 minutes.
Do treadmills give accurate distance?
Treadmills can vary slightly. Use displayed values for consistency, but check outdoor performance to calibrate.
Can I save multiple calculations?
Copy the results or take screenshots for now. A future enhancement may provide downloadable pace charts.
What if I only know splits?
Combine individual splits to determine total time, or average them to estimate overall pace. Use the running split calculator for detailed segment analysis.