Running Pace Calculator
What is running pace?
Running pace is the time it takes you to run a fixed distance, usually shown as minutes per kilometer or minutes per mile. It helps you understand how fast you are running and how consistent your training is.
Pace is a key metric for planning workouts, tracking progress, and choosing realistic race goals.
How the pace calculator works
- Enter your distance and choose the unit (kilometers or miles).
- Fill in your total time in hours, minutes, and seconds.
- Click Calculate to see your pace per kilometer, per mile, and your average speed.
- Use Copy or Share to save the result or send it to someone.
- Use Clear to reset the form and start again.
The calculator converts everything to seconds internally, then back into pace and speed.
Inputs & units
- Distance: any positive value (e.g., 1, 5, 10, 21.1, 42.2).
- Unit: choose kilometers (km) or miles (mi) to match your run.
- Time: enter the full duration of your run (hours, minutes, seconds).
- Make sure distance and time match the same run for accurate results.
Tip: For intervals, you can also enter shorter distances (e.g., 0.4 km, 0.25 mi) to see your pace for repeats.
What the tool calculates
Pace
Pace = total time ÷ distance
Example: 50 min for 10 km → 5:00 min/km.
Speed
Speed = distance ÷ time
Example: 10 km in 50 min → 12.0 km/h.
The calculator shows both pace and speed in km/h and mph so you can use the format you prefer.
How to use your running pace
Once you know your average pace, you can use it to estimate training zones and race targets. These are rough examples (your plan may use slightly different ranges):
Always adapt training to your fitness level and listen to your body.
Helpful tips
- Enter the official race distance (e.g., 5 km, 10 km, 21.1 km, 42.2 km) for race results.
- Use the same distance and time as shown on your watch or treadmill.
- Round your time to the nearest second for clarity.
- Save your favorite paces to compare future runs.
Common mistakes
- Entering distance in miles but time from a kilometer-based workout (or the opposite).
- Forgetting to include minutes or seconds when the run is longer.
- Using a very short distance with a rough time estimate, which makes pace less accurate.
Frequently asked questions
What is a good running pace?
“Good” pace depends on your fitness and goals. For beginners, any pace that feels comfortable and allows you to keep moving is good. Use your own progress as the main comparison.
Why is my treadmill pace different from GPS?
Treadmills and GPS watches can measure distance slightly differently. Calibrate your devices and try to compare pace consistently using the same method.
Should I train by pace or by heart rate?
Many runners use both. Pace gives an external speed target, while heart rate reflects internal effort. Use the combination that fits your training plan and comfort.
Can I use this calculator for walking pace?
Yes. Enter any walking distance and time to get your walking pace and speed. The math works the same way.
Important note
Pace calculators are for information only. Always consider your health, environment, and current fitness level, and consult a professional before starting an intense training plan.