Running Pace Calculator

Calculate pace, time or distance, plus race finish times for 5K, 10K, half marathon and marathon.

Pace Calculator
Quick select:
About Pace
Standard race distances
  • 5K: 5 km / 3.107 miles – parkrun standard
  • 10K: 10 km / 6.214 miles
  • Half marathon: 21.0975 km / 13.109 miles
  • Marathon: 42.195 km / 26.219 miles
Pace zones (rough guide)
  • Easy run: 6:00–7:00 /km – conversational pace
  • Long run: 5:30–6:30 /km – sustainable for 90+ min
  • Marathon pace: 4:30–5:30 /km for sub-3:30 marathon
  • Tempo / threshold: 4:00–5:00 /km – hard but controlled
  • 5K race pace: 3:30–4:30 /km – hard breathing
Common Goal Times

5K: 30 min = 6:00/km, 25 min = 5:00/km, 20 min = 4:00/km

10K: 60 min = 6:00/km, 50 min = 5:00/km, 40 min = 4:00/km

Half: 2:00 = 5:41/km, 1:45 = 4:58/km, 1:30 = 4:16/km

Marathon: 4:30 = 6:24/km, 4:00 = 5:41/km, 3:30 = 4:58/km, 3:00 = 4:16/km

Related Tools
Frequently Asked Questions

Pace = total time ÷ distance. For example, running 5 km in 25 minutes gives a pace of 5:00 per kilometre (or roughly 8:03 per mile). This calculator does that maths for you and converts between min/km, min/mile, mph and km/h.

For recreational adult runners, a 5K under 30 minutes is solid, under 25 is good, under 22 is competitive club level. Elite male times are around 13 minutes; elite female times around 14:30. Beginners should aim simply to run the full distance without stopping.

A common rough guide is: marathon time ≈ half marathon time × 2.1 (or add ~5–8% to your half pace). Use this calculator with your half time to get a target marathon pace, then check it against the McMillan or Riegel formula in your training plan.

1 mile = 1.609 km. So a 5:00 min/km pace equals 8:03 min/mile. To convert min/km to min/mile multiply by 1.609; to go the other way, divide. The calculator shows both automatically.

These are linear predictions (constant pace × distance). Real-world races usually involve some slowdown. For more accurate predictions across distances, look at Riegel's formula: T2 = T1 × (D2/D1)^1.06. Use these times as a target, not a guarantee.