FeaturedHow to Calculate Your Running Pace, from 5K to Marathon
What does pace mean, how do you convert min/km to km/h and which pace do you need for your target time? A guide with formulas, pace tables and race-pacing tips.
2026-09-248 min read
Pace Calculator
Enter two of three values (distance, time or pace) and the calculator fills in the third. Plus km/h, min/mile, a per-kilometre split table and a finish-time prediction from 5K to marathon.
100% freeNo data storedRiegel formula & official distances
What would you like to calculate?
Your run
The calculated value appears in the result. When you switch modes, the calculator keeps the current values.
km
Race distances
Time
h
:min
:s
Negative split
%
Your pace
5:00 min/km
10 km · 0:50:00
min/km
5:00
km/h
12
min/mile
8:03
mph
7.46
Pace per kilometre
Splits
Use this table to plan your race pace. With a negative split you run the first half slightly slower and the second half faster.
| km | Section | Pace | Elapsed |
|---|---|---|---|
| 1 | 5:00 | 5:00 | 0:05:00 |
| 2 | 5:00 | 5:00 | 0:10:00 |
| 3 | 5:00 | 5:00 | 0:15:00 |
| 4 | 5:00 | 5:00 | 0:20:00 |
| 5 | 5:00 | 5:00 | 0:25:00 |
| 6 | 5:00 | 5:00 | 0:30:00 |
| 7 | 5:00 | 5:00 | 0:35:00 |
| 8 | 5:00 | 5:00 | 0:40:00 |
| 9 | 5:00 | 5:00 | 0:45:00 |
| 10 | 5:00 | 5:00 | 0:50:00 |
Finish-time prediction (Riegel formula)
An estimate based on your run: T₂ = T₁ × (D₂ / D₁)^1.06. It only holds if you have trained for the longer distance. For the marathon, the prediction is too optimistic for many recreational runners.
5KEstimate
≈ 0:23:58
4:48 min/km
10KYour run
0:50:00
5:00 min/km
Half marathonEstimate
≈ 1:50:19
5:14 min/km
MarathonEstimate
≈ 3:50:00
5:27 min/km
Training paces (rough guide)
Rules of thumb derived from your estimated 10K pace. They do not replace a performance test or medical or coaching advice. Listen to your body: how you feel on the day, heat, hills and surface all change the right pace.
Recovery
very easy, cool-downs and recovery runs
6:30–7:00
Easy / base
relaxed, you can hold a conversation
5:54–6:30
Marathon pace
estimated marathon race pace
5:21–5:34
Threshold / tempo run
comfortably hard, around half-marathon to 15K pace
5:09–5:21
Intervals
hard, around 3K to 5K pace, short repeats only
4:42–4:54
How the calculator works
- Pace = time ÷ distance. Time = distance × pace. Distance = time ÷ pace. Speed in km/h = 60 ÷ pace in minutes.
- Half marathon = 21.0975 km, marathon = 42.195 km, one mile = 1.609344 km.
- Negative split: the second half is faster than the first by the chosen percentage; average pace and finish time stay the same.
- The finish-time prediction and training paces are estimates. They ignore training, course and weather and do not replace medical advice.
The finish-time prediction and training paces are estimates. They ignore training, course and weather and do not replace medical advice.
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Guide: Understanding and Planning Your Pace
Calculating pace, pacing a race and estimating finish times realistically
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Frequently Asked Questions
Divide your running time by the distance. Example: 10 km in 50 minutes gives 50 ÷ 10 = 5 minutes per kilometre, a pace of 5:00 min/km. For odd values, convert the time to seconds first: 52:30 minutes are 3,150 seconds; divided by 10 km that is 315 seconds, or 5:15 min/km. The pace calculator above does this for any distance.
Divide 60 by the speed in km/h. 12 km/h gives 60 ÷ 12 = 5 minutes per kilometre. The other way round: km/h = 60 ÷ pace in minutes, so a pace of 6:00 min/km equals 10 km/h. Convert the seconds to decimal minutes first: 5:30 min/km is 5.5 minutes, which is 10.9 km/h, not 60 ÷ 5.3.
To cover 42.195 km in 4:00:00 you need an average of 5:41 min/km, about 10.5 km/h. A sub-2-hour half marathon also needs 5:41 min/km, a sub-50 10K needs 5:00 min/km and a sub-25 5K also 5:00 min/km. Allow a few seconds of buffer, because in big races you usually run slightly more than the official distance.
For distances from about 1.5 km to the half marathon it often gives usable values, provided you are similarly well trained for the target distance. For the marathon it is too optimistic for many recreational runners, because energy stores run low from about 30 km. From 50:00 over 10 km it gives 1:50:19 for the half and 3:50:00 for the full marathon. For the marathon, it is safer to add a few minutes.
With a negative split you run the second half faster than the first. Many coaches recommend it, because starting too fast costs you later. A difference of 1 to 3% is enough: in a 1:45:00 half marathon with a 2% negative split you run the first half in about 53:02 and the second in 51:58. In the calculator you set the percentage with the slider.
A good beginner pace is one at which you can still hold a conversation. For many beginners that is between 6:30 and 8:00 min/km, sometimes slower. That is perfectly fine: most training kilometres should be easy. Speed comes with time. If you have health issues or are returning after a long break, talk to your doctor first.
One mile is 1.609344 km. Multiply your pace per kilometre by 1.609344. 5:00 min/km (300 seconds) becomes 300 × 1.609344 = about 483 seconds, or 8:03 min/mile. To go the other way, divide the mile pace by 1.609344. You need this conversion for training plans from the US or UK, for example.
The marathon is 42.195 km long, the half marathon exactly half of that, 21.0975 km. The marathon distance has been fixed internationally since 1921. Officially measured courses tend to be slightly longer rather than shorter, and since you rarely run the ideal line, your watch often shows 42.4 to 42.6 km at the finish.