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Calculate your pace, time, or distance for running, cycling, and other activities. Find out how fast you're going and how long it will take to reach your goal.
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00:05:00
min/km
Everything you need to know
Pace is the primary metric used by runners to measure workout intensity and progress. It's expressed as time per unit of distance (typically minutes and seconds per mile or kilometer). Understanding pace allows runners to:
Unlike speed (measured in miles per hour), pace is more intuitive for runners because it directly answers the question: "How fast am I going?" in terms of when they'll cover a set distance.
Our pace calculator helps runners convert between pace and speed, calculate split times, and find target paces:
Select Your Unit System
Enter Your Pace or Speed
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Determine Training Paces
Formula:
Speed (mph) = 60 ÷ Pace (minutes per mile)
Pace (min/mile) = 60 ÷ Speed (mph)
Metric equivalent:
Speed (km/h) = 60 ÷ Pace (minutes per km)
Pace (min/km) = 60 ÷ Speed (km/h)
8:00 per mile pace:
6:30 per mile pace:
5:00 per km pace:
| Pace (per mile) | Speed (mph) | Effort Level |
|---|---|---|
| 12:00 | 5.0 | Jogging, very easy |
| 10:00 | 6.0 | Easy recovery |
| 9:00 | 6.7 | Comfortable aerobic |
| 8:00 | 7.5 | Moderate aerobic |
| 7:30 | 8.0 | Tempo/threshold |
| 7:00 | 8.6 | Fast/race effort |
| 6:30 | 9.2 | 5K race pace |
| 6:00 | 10.0 | Half-marathon to 10K effort |
| 5:30 | 10.9 | 5K race effort |
| 5:00 | 12.0 | Mile race effort |
Runners should train at different paces to develop different energy systems. Using a recent race or time trial, calculate your training zones:
Formula: Race pace + 60-90 seconds per mile
Purpose: Build aerobic base, active recovery
Example:
Formula: Race pace + 20-30 seconds per mile
Purpose: Improve lactate threshold, sustainable speed
Example:
Formula: Race pace or slightly faster
Purpose: Increase aerobic power
Example:
Formula: Easy pace or moderate (10-60 seconds slower than goal race pace)
Purpose: Build aerobic capacity and mental toughness
Example:
| Pace | 5K | 10K | Half Marathon | Full Marathon |
|---|---|---|---|---|
| 8:00/mile | 24:50 | 49:40 | 1:45:37 | 3:31:14 |
| 7:30/mile | 23:20 | 46:40 | 1:38:50 | 3:17:30 |
| 7:00/mile | 21:50 | 43:40 | 1:32:02 | 3:03:46 |
| 6:30/mile | 20:20 | 40:40 | 1:25:15 | 2:50:01 |
| 6:00/mile | 18:50 | 37:40 | 1:18:27 | 2:36:17 |
| Pace | 5K | 10K | Half Marathon |
|---|---|---|---|
| 8:00/mile | 24:50 | 49:40 | 1:44:52 |
| 7:00/mile | 21:50 | 43:40 | 1:32:02 |
| 6:30/mile | 20:20 | 40:40 | 1:25:15 |
| 6:00/mile | 18:50 | 37:40 | 1:18:27 |
| Pace | 1 Mile | 2 Miles | 3 Miles | 5K |
|---|---|---|---|---|
| 8:00/mile | 8:00 | 16:00 | 24:00 | 24:50 |
| 7:30/mile | 7:30 | 15:00 | 22:30 | 23:20 |
| 7:00/mile | 7:00 | 14:00 | 21:00 | 21:50 |
| 6:30/mile | 6:30 | 13:00 | 19:30 | 20:20 |
| 6:00/mile | 6:00 | 12:00 | 18:00 | 18:50 |
Use one race result to predict performance at other distances using the VDOT concept:
If 5K time is 21:00 (6:45/mile pace):
If 5K time is 18:00 (5:49/mile pace):
Rule of thumb: Add approximately 1.5-2 minutes per mile from your 5K pace to estimate realistic marathon pace (assuming adequate training).
Current fitness: Can run 2 miles at 10:30/mile pace
Training plan:
Goal: Build to 5 miles comfortably in 12 weeks
Recent 5K race: 6:45/mile pace (21:00 finish)
Training paces:
Goal: Break 20:00 (6:27/mile) in 8 weeks
Recent half marathon: 1:28:30 (6:47/mile pace)
Training paces:
Goal: Sub-3 hour marathon (6:52/mile) in 16 weeks
| Fitness Level | 5K Pace | 10K Pace | Half Marathon | Marathon |
|---|---|---|---|---|
| Beginner | 10:30 | 10:45 | 10:00 | 10:15 |
| Intermediate | 8:00 | 8:15 | 7:30 | 8:00 |
| Advanced | 6:30 | 6:40 | 6:15 | 6:45 |
| Elite Amateur | 5:30 | 5:40 | 5:15 | 5:45 |
Note: Pace differences increase at longer distances due to endurance demands.
This depends on age, gender, and experience. A good pace is one where you're consistently improving your own times. Don't compare yourself to others.
Easy runs should feel truly easy. If you find yourself speeding up, it often means you haven't recovered from harder training. Slow down more—easy runs build aerobic base just like faster runs.
Training is about building fitness, not racing. Specific race paces are maintained when you're fresh and tapered. In regular training, you should do various intensities, not always race pace.
Road pace is baseline. Add 5-10 seconds per mile for treadmill, 15-30 seconds per mile for trail depending on terrain.
No. Effective training includes easy (60% of volume), moderate (20%), and hard (20%) paces. Mixing intensities produces better results than always running at one pace.