Free tool
Running Pace Calculator
Pick a distance, enter a finish time, and get the pace per mile, pace per kilometer, and speed behind it. Works for 1 mile through the marathon, or any distance you type in.
Hours
Minutes
Seconds
5 km in 30:00
Per mile
9:39
Per km
6:00
Speed
6.2mph
Speed
10.0km/h
How pace is calculated
Pace is finish time divided by distance. Speed is distance divided by time. They are the same information turned inside out.
- Pace per mile = finish time ÷ distance in miles
- Pace per kilometer = finish time ÷ distance in kilometers
- mph = miles ÷ time in hours
- km/h = kilometers ÷ time in hours
One mile is exactly 1.609344 kilometers, which is the only constant involved.
Common race distances
| Race | Kilometers | Miles |
|---|---|---|
| 1 mile | 1.609 | 1.00 |
| 5K | 5 | 3.11 |
| 10K | 10 | 6.21 |
| Half marathon | 21.0975 | 13.11 |
| Marathon | 42.195 | 26.22 |
Scroll the table sideways to see every column.
Turning a goal time into a training pace
Knowing the pace is useful for exactly one reason: it stops you starting a race too fast. Almost every beginner does, and it costs more time than any training mistake.
- 01
Work out the pace your goal needs
Enter the target finish time above and read the pace per mile.
- 02
Check it against the talk test
Run two minutes at that pace and say a full sentence out loud. If you cannot, the goal is ahead of your current fitness, and that is worth knowing before race day rather than during it.
- 03
Run the first section slower than target
Ten to fifteen seconds per mile slower for the opening stretch. Adrenaline hides the cost for about four minutes.
- 04
Keep training runs easy
Race pace belongs in one session a week at most. The rest should be conversational.
Pace is a plan, effort is the reality
Wind, hills and heat all change what a given pace costs. If the watch says you are on target but you cannot speak a short sentence, trust the breathing and ease off.
Converting pace to treadmill speed
Treadmills work in mph or km/h rather than pace. Divide 60 by your pace in decimal minutes to get mph: a 10:00 mile is 60 ÷ 10 = 6.0 mph.
The full chart is in the treadmill speed to pace guide.
Frequently asked questions
How do I calculate my running pace?
Divide your finish time by the distance. A 30 minute 5K is 30 minutes ÷ 3.11 miles, which is 9:39 per mile.
What is a good running pace for a beginner?
One where you can say a full sentence out loud while running. For many beginners that lands somewhere between 11 and 14 minutes per mile, and it varies a lot by person.
How do I convert pace to mph?
Divide 60 by your pace in decimal minutes. A 12:00 mile is 12.0 decimal minutes, so 60 ÷ 12 = 5.0 mph. Remember to convert the seconds first: 10:30 is 10.5, not 10.30.
Should every run be at race pace?
No. Most running should be easy enough to hold a conversation. One faster session a week is plenty once you have a couple of months of consistent running behind you.
The full guides
5K Training Plan for Complete Beginners
A free 8-week 5K training plan for complete beginners. Week-by-week run/walk schedule, an example session, race-day pacing, and what to do if you miss a week.
Beginner Running Plan: How to Start Running From Zero
A free 8-week beginner running plan that starts with walking. Includes a week-by-week schedule, an example session, and the mistakes that make most people quit in week two.
Related reading
How Long Does It Take to Run a 5K?
Most beginners finish a 5K in 30 to 45 minutes. Here is what the race data actually shows, plus a pace table so you can work out your own finish time.
How Many Miles Is a 5K?
A 5K is 3.1069 miles, or 3.1 for short. Here is the exact conversion, what it looks like on a track, and how long it takes to run or walk.
Treadmill Speed to Pace: The Conversion Chart
Treadmills show mph. Races are run in minutes per mile. Here is the conversion chart, the arithmetic behind it, and the 1% incline caveat.