Running Pace Calculator
Convert your pace, calculate race times and estimate your performance across all distances.
Pace ↔ Speed Converter
Race Time Calculator
Fill in two fields, the third is calculated automatically.
Split Times
| km | Lap time | Cumulative | Pace |
|---|---|---|---|
| 1 | 5:30 | 5:30 | 5:30/km |
| 2 | 5:30 | 11:00 | 5:30/km |
| 3 | 5:30 | 16:30 | 5:30/km |
| 4 | 5:30 | 22:00 | 5:30/km |
| 5 | 5:30 | 27:30 | 5:30/km |
| 6 | 5:30 | 33:00 | 5:30/km |
| 7 | 5:30 | 38:30 | 5:30/km |
| 8 | 5:30 | 44:00 | 5:30/km |
| 9 | 5:30 | 49:30 | 5:30/km |
| 10 | 5:30 | 55:00 | 5:30/km |
Performance Equivalences
Enter a known performance to estimate your times at other distances (Riegel formula).
What is running pace?
Pace is the time it takes to cover one kilometre. It is expressed in minutes and seconds per kilometre (min:sec/km). For example, a pace of 5:30/km means you take 5 minutes and 30 seconds to run each kilometre. It is the most common metric used by runners to plan their training and races. The lower the pace, the faster you run: 4:00/km is faster than 6:00/km.
How to calculate your pace?
To calculate your pace, divide your total running time by the distance covered. For example, if you run 10 km in 55 minutes, your pace is 5:30/km (55 ÷ 10 = 5.5 minutes per km). You can also convert a speed in km/h to pace: divide 60 by your speed. At 12 km/h, your pace is 60 ÷ 12 = 5:00/km.
Pace reference table
| Pace | Speed | 5 km | 10 km | Semi | Marathon |
|---|---|---|---|---|---|
| 4:00/km | 15.0 km/h | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30/km | 13.3 km/h | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00/km | 12.0 km/h | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:30/km | 10.9 km/h | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00/km | 10.0 km/h | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30/km | 9.2 km/h | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00/km | 8.6 km/h | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:30/km | 8.0 km/h | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 8:00/km | 7.5 km/h | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
FAQ
What is the difference between pace and speed?
Pace is expressed in min:sec/km (time to cover 1 km) while speed is expressed in km/h (distance covered in 1 hour). They measure the same thing differently: a pace of 5:00/km equals a speed of 12 km/h. Runners prefer pace because it is more intuitive for managing effort during a race.
How to use negative split?
Negative split means running the second half of a race faster than the first. In our split table, enter a positive number (e.g. 5) to speed up by 5 sec/km in the second half. This is a recommended strategy for long races (half marathon, marathon) as it helps manage energy better.
What is the Riegel formula?
The Riegel formula (T2 = T1 × (D2/D1)^1.06) estimates your time at one distance based on a performance at another distance. It accounts for the natural decrease in pace as distance increases. It provides reliable estimates for distances between 5 km and the marathon.
What pace should I target for my first marathon?
For a first marathon, aim for a pace you can comfortably hold for a half marathon, then add about 15 to 30 seconds per kilometre. For example, if you run a half in 1:50 (5:12/km), target about 5:30-5:40/km for your marathon. The most common mistake is starting too fast: it is better to be conservative and speed up towards the end.