Pace Calculator

What is running pace?

A pace calculator converts your run into the two numbers runners actually talk about: pace (how many minutes it takes you to cover one kilometre or mile) and speed (how many kilometres you cover per hour). Pace is the runner's native language — training plans, race goals and running watches all speak in min/km, not km/h.

The two are simple inverses of each other: pace = time ÷ distance, speed = distance ÷ time. This calculator takes your distance and total time, then gives you both, converting miles to kilometres automatically.

How it works

• Pace = total minutes ÷ distance. A 30-minute 5K gives 30 ÷ 5 = 6:00 per km.
• Speed = distance ÷ hours. The same run: 5 km ÷ 0.5 h = 10.0 km/h.
• If you enter miles, the calculator converts with 1 mile = 1.60934 km before doing the maths.

Pace is displayed in the familiar minutes:seconds format (6:00/km), so it matches what your watch shows.

How to use this calculator

1. Enter the distance you ran (or plan to run).
2. Choose kilometres or miles.
3. Enter your time in minutes and seconds.
4. Read your pace per km and your average speed in km/h.

It works backwards too: plug in a target race time to see the exact pace you must hold — for example, a sub-25-minute 5K needs 5:00/km.

Worked example

You run 5 km in 30 minutes:

• Pace = 30 ÷ 5 = 6:00 per km
• Speed = 5 ÷ 0.5 = 10.0 km/h

For context, beginners often run 5K around 6:00–7:30/km, regular runners 5:00–6:00/km, and competitive club runners well under 4:30/km.

Limitations and tips

• Average hides variation: the calculator gives your average pace. Hills, wind and a fast finish mean the real splits varied — check your watch's lap data for the full story.
• Round your inputs: a few seconds of error in your time barely moves the pace, so "about 32 minutes" is fine for planning.
• Use pace for training zones: easy runs are usually 1:00–1:30/km slower than 5K race pace; tempo runs sit around 25–30 seconds slower. One measured 5K unlocks your whole plan.
• GPS watches drift: phone and watch GPS can be off by 1–2% on distance, which shifts pace slightly. Measured courses (track, certified race) are the gold standard.

From one run to a training plan

Once you know your 5K pace, popular training methods build everything from it. A common rule: run easy days about 1:00–1:30/km slower than your 5K pace, and tempo sessions about 25–30 seconds slower. Retest with a hard 5K every 6–8 weeks — as fitness improves, the same effort produces a faster pace, and your zones shift with it.