Pace calculator
Fill in two of the three boxes and the third works itself out: distance, time and pace.
For example 10 or 21.0975
For example 45:00 or 3:45:00
Calculated from the other two
Result
5:00 /km
10.00 km · 50:00 · Pace 5:00 · Speed 12.00 km/h
Pace is time divided by distance: 10 km in 50:00 is 5:00 min/km. Speed is the inverse; 5:00 min/km is 12 km/h.
These are general ranges and assume normal conditions. Trail, heat, elevation gain, wind and technical ground all make the real time longer.
Frequently asked questions
(11)
Should I follow pace or speed?
For running, pace in min/km is more useful: race goals and split tables are always expressed that way. Speed in km/h is more common on the bike.
Why does the pace on my watch jump around?
GPS calculates instant pace from a few seconds of data and drifts under trees and between buildings. The average pace per kilometre is far more reliable.
What is 5:00 min/km in km/h?
5:00 min/km is exactly 12.0 km/h. The conversion is 60 divided by the pace in minutes: 6:00 min/km is 10 km/h and 4:30 min/km is 13.3 km/h.
How do I estimate marathon pace from my 10K pace?
As a rule of thumb, marathon pace is about 25-40 seconds per kilometre slower than 10K pace. For a sharper number, put your 10K result into the race time predictor, which applies the Riegel formula across the distance gap.
Why does my watch measure more than the official distance?
Official courses are measured along the shortest legal line, while you run wide through corners and add a few metres every kilometre. That is why GPS watches usually show 42.4-42.8 km for a marathon. Base your pace maths on the official distance.
What pace do I need for my goal time?
Divide the time by the distance: 10 km in 55 minutes needs 5:30 min/km, a half marathon in 2 hours needs 5:41 min/km and a marathon in 4 hours needs 5:41 min/km. Type the race distance and your goal time and the pace box fills itself.
Why does my race average come out slower than the pace I planned?
The maths assumes an even pace and a race is never even: the start crowd costs you the first kilometre, aid stations cost seconds and fatigue opens the pace in the last quarter. Planning a couple of seconds per kilometre faster than target is a common tactic, and on a hilly course flat pace maths does not hold at all - use the trail effort tool.
What is an average pace for 5K, 10K, half marathon and marathon?
Typical amateur ranges are 5:30-7:30 min/km for a 5K, 5:45-7:45 for a 10K, 6:00-8:00 for a half marathon and 6:30-8:30 for a marathon. The same runner slows by 15-30 seconds per kilometre as the distance grows, which is the cost of distance rather than a loss of form.
What is a negative split and how do I plan for one?
A negative split means running the second half faster than the first. In practice you take your target pace, plan the first half 5-10 seconds per kilometre slower and the second half the same amount faster. Most world records are run this way because energy spent early costs double the time later.
How is my pace calculated if I take walk breaks?
With run-walk, pace is the weighted average of both: running 4 minutes at 6:00 and walking 1 minute at 9:00 averages roughly 6:26 min/km. If you enter total distance and total time, the calculator already gives that average.
How long does it take to drop 30 seconds per kilometre?
For a new runner it can take a few months of consistent training; for someone three years in it can take a season. Progress is not linear: the first year often brings 60-90 seconds per kilometre at 10K pace, later years 5-15 seconds for the same effort.