How to Use Our Pace Calculator
Our tool can calculate any one of three variables: your total time, distance, or pace. Simply enter the two values that you already know, and we will calculate the third for you.
Time: Enter the total duration of your run. Use an HH:MM:SS format (e.g., enter 00:45:30 for 45 minutes and 30 seconds).
Distance: Enter the distance you ran or plan to run. You can select a standard race distance (5k, 10k, Half Marathon, Marathon) or input a custom distance in either miles or kilometers.
Pace: Enter your target pace, which is the amount of time it takes you to run one mile or one kilometer. This is the value the calculator will solve for if you input Time and Distance.
Understanding Your Results: More Than Just a Number
The calculator’s result gives you the precise number you need for your running equation. But pace data is most powerful when you can see it in context. Use the charts below to convert your pace and plan your race strategy.
Pace & Speed Conversion Chart
Quickly see how your pace in minutes per mile translates to kilometers and your overall speed in miles per hour (mph).
Using Your Pace to Create Race Splits
Your target pace is essential for race day. “Splits” are your times at specific checkpoints along the course. Hitting consistent splits prevents you from starting too fast and burning out.
Example 10k Race Splits for a Goal Time of 55:00 (8:51 min/mile pace):
Frequently Asked Questions for Runners
What is the difference between pace and speed?
Pace and speed are two sides of the same coin. Pace measures time per distance (e.g., “I ran a 9-minute mile”). It tells you how long it takes to cover a set distance. Speed measures distance per time (e.g., “I was running at 6.7 miles per hour”). Our calculator provides both so you can use whichever metric you prefer.
How do I find my target race pace?
Finding the right race pace is crucial for success. Here are a few ways to estimate it:
Use a Recent Race: Input the time and distance from a recent race (preferably in the last 4-6 weeks) into our calculator to find your current pace.
Run a Time Trial: Run a shorter distance (like one or two miles) at a hard, consistent effort. This can give you a baseline, though your pace will be slower for longer races.
Tempo Runs: These “comfortably hard” training runs, done at a pace you could hold for about an hour, are a great indicator of your half marathon or marathon pace.
Start Conservatively: For your first race at a new distance, it’s always wise to start with a slightly slower pace than you think you can handle and finish strong.
What is a “good” running pace?
“Good” is completely subjective and depends on your age, experience, and personal goals. Instead of comparing yourself to others, focus on your own progress. However, it can be helpful to see average times to set realistic goals.
Average 10k Finish Times (Approximate): | Level | Average Time | Average Pace (min/mile) | | :— | :— | :— | | Beginner | 60 – 75 minutes | 9:40 – 12:00 | | Intermediate | 45 – 60 minutes | 7:15 – 9:40 | | Advanced | < 45 minutes | < 7:15 |
How does terrain like hills affect my pace?
Our pace calculator assumes you are running on a flat, even surface. Hills will significantly impact your pace. Running uphill will slow you down, while running downhill will speed you up. Many GPS watches offer a “Grade Adjusted Pace” metric, which estimates your equivalent pace on flat ground. When planning for a hilly race, expect your overall pace to be slower than your flat-ground pace for the same effort level.
Why is my treadmill pace different from my outdoor pace?
Many runners find they can hold a faster pace on the treadmill. This is due to a few factors:
No Wind Resistance: You don’t have to fight the wind indoors.
Moving Belt: The treadmill belt provides some assistance, pulling your leg back under you.
Perfectly Flat Surface: No small hills, cracks, or turns to slow you down.
Calibration: The treadmill’s displayed pace may not be perfectly accurate. To better simulate outdoor running, many experts recommend setting the treadmill to a 1% incline.
How can I use this calculator to break a specific time goal?
This calculator is the perfect tool for turning a goal into an actionable plan.
Concrete Example: Let’s help David, who wants to run his first half marathon in under 2 hours.
Find the Required Pace: David needs to figure out the exact pace per mile to achieve his goal. He will enter:
Calculate: The calculator shows that to break 2 hours, David needs to maintain an average pace of 9 minutes and 9 seconds per mile (9:09/mi).
Create a Plan: This 9:09/mi pace is now David’s magic number. He can program his GPS watch to keep him on track during training runs. For race day, he can create a pace band with his split goals:
5k Split: 28:25
10k Split: 56:50
10 Mile Split: 1:31:30
Finish: 1:59:59
By knowing his target pace, David can train specifically for that effort and manage his energy perfectly on race day.
Internal Linking Suggestions
Now that you’ve dialed in your pace, see how many calories you’re burning on your runs with our Calories Burned Running Calculator.
If you’re preparing for a race, use your results from a recent run to get a reliable finish time estimate with our Race Time Predictor Calculator.
To see how your performance compares to runners of different ages and genders, check out our Age Grade Calculator.
