Running Pace Calculator
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Enter your distance and time to calculate pace, speed, and split tables for your race.
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Race Time Predictions
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Kilometer Splits
| Split | Split Time | Elapsed |
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Understanding Running Pace
A 4-hour marathon takes 9:09 per mile (5:41 per km), and a 30-minute 5K takes 9:39 per mile. Pace is simply finish time divided by distance, with the marathon at 26.2188 miles (42.195 km). Enter a distance and time above to get pace, speed, race predictions and splits, or switch the mode to find your time or distance.
Running pace is the time it takes to cover one unit of distance: expressed as minutes per kilometer (min/km) or minutes per mile (min/mi). Speed is the inverse: how much distance you cover per hour (km/h or mph). Both measure the same thing from different perspectives.
For racing, pace is more practical than speed. Knowing your target pace helps you run each kilometer or mile consistently rather than going out too fast and fading. Most running watches and race apps display pace for this reason.
5K Pace Guide
Elite: under 3:00/km (under 15:00). Very good: 3:30 to 4:00/km (17:30 to 20:00). Average recreational: 5:00 to 6:00/km (25 to 30 min). Beginner: 7:00 to 9:00/km (35 to 45 min), which is where many first 5Ks finish.
Marathon Pace Guide
Elite: under 3:00/km (under 2:06:35). Good amateur: 4:30 to 5:00/km (3:10 to 3:31). Average finisher: 6:00 to 7:00/km (4:13 to 4:55). Beginner goal: simply finishing; 6:24 to 7:49/km gives 4:30 to 5:30. Many finishers cross the line between 4 and 5 hours.
The Rule of 10%
To avoid injury, increase your weekly mileage by no more than 10% per week. Ramping up too quickly is the most common cause of overuse injuries in runners. Build a base of consistent easy miles before increasing intensity or weekly distance significantly.
Easy vs Race Pace
80% of your training runs should be at easy, conversational pace: typically 60 to 90 seconds per km slower than your race pace. Only 20% should be at threshold or race intensity. This polarized approach builds aerobic base while avoiding accumulated fatigue from training too hard too often.
Pace Chart: Finish Times by Pace per Mile
Even pace from start to finish. Race distances use the official metric lengths.
| Pace / mile | Pace / km | mph | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|---|
| 7:00 | 4:21 | 8.57 | 21:45 | 43:30 | 1:31:46 | 3:03:32 |
| 8:00 | 4:58 | 7.50 | 24:51 | 49:43 | 1:44:53 | 3:29:45 |
| 9:00 | 5:36 | 6.67 | 27:58 | 55:55 | 1:57:59 | 3:55:58 |
| 10:00 | 6:13 | 6.00 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 11:00 | 6:50 | 5.45 | 34:11 | 1:08:21 | 2:24:12 | 4:48:24 |
| 12:00 | 7:27 | 5.00 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 13:00 | 8:05 | 4.62 | 40:23 | 1:20:47 | 2:50:25 | 5:40:51 |
Goal Times and the Pace You Need
The halfway split is what an even-paced runner sees at the midpoint. Going through a little slower than this and finishing faster is a negative split.
| Goal | Per mile | Per km | Halfway split |
|---|---|---|---|
| 5K in 25:00 | 8:03 | 5:00 | 12:30 |
| 5K in 30:00 | 9:39 | 6:00 | 15:00 |
| 10K in 50:00 | 8:03 | 5:00 | 25:00 |
| 10K in 1:00:00 | 9:39 | 6:00 | 30:00 |
| Half in 1:45:00 | 8:01 | 4:59 | 52:30 |
| Half in 2:00:00 | 9:09 | 5:41 | 1:00:00 |
| Half in 2:30:00 | 11:27 | 7:07 | 1:15:00 |
| Marathon in 3:30:00 | 8:01 | 4:59 | 1:45:00 |
| Marathon in 4:00:00 | 9:09 | 5:41 | 2:00:00 |
| Marathon in 4:30:00 | 10:18 | 6:24 | 2:15:00 |
| Marathon in 5:00:00 | 11:27 | 7:07 | 2:30:00 |
How the Pace Math Works
- Pace = time ÷ distance. 4 hours is 240 minutes; 240 ÷ 26.2188 miles = 9.154 minutes, or 9:09 per mile.
- Time = pace × distance. 8:00 per mile over 26.2188 miles = 3:29:45.
- Speed = 60 ÷ pace in minutes. A 9:00 mile is 60 ÷ 9 = 6.67 mph.
- Miles to kilometers: 1 mile = 1.609344 km, so divide a per-mile pace by 1.609344 to get per-km pace.
Exact race distances
5K = 3.1069 miles, 10K = 6.2137 miles, half marathon = 21.0975 km or 13.1094 miles, marathon = 42.195 km or 26.2188 miles. Rounding the marathon to 26.2 miles makes a predicted time about 10 seconds too fast at a 9:00 pace, and GPS watches usually read a little long on race day because you rarely run the exact measured line.
Predicting other distances (Riegel)
The race predictions use Peter Riegel's formula, T2 = T1 × (D2 ÷ D1)1.06. From a 25:00 5K it predicts 52:07 for 10K, 1:55:00 for the half and 3:59:47 for the marathon. Treat the marathon figure as a best case: it assumes you have trained for the distance, and many recreational runners finish slower than Riegel suggests.
Even-pace checkpoints for a 4-hour marathon
At 9:09 per mile you should pass mile 5 at 45:46, mile 10 at 1:31:32, halfway at 2:00:00 and mile 20 at 3:03:05. Use the calories burned calculator to see what a run at your pace burns.
Method and sources. Pace = time ÷ distance, speed = distance ÷ time, with 1 mile = 1.609344 km. Race distances: World Athletics and USATF road race standards (marathon 42.195 km, half marathon 21.0975 km). Predictions: Riegel PS, Athletic Records and Human Endurance, American Scientist, 1981. World record: World Athletics. Every time in the tables above was computed with these formulas.
Frequently Asked Questions
A good beginner running pace is 7:00 to 9:00 min/km (11:16 to 14:29 min/mile), comfortable enough to hold a conversation while running. For a first 5K, finishing in 35 to 45 minutes is a reasonable goal. Don't worry about pace initially: focus on running continuously without stopping. Speed improves naturally as your aerobic fitness develops over weeks and months of consistent training. Many beginners use run-walk intervals to build endurance before running non-stop.
To convert pace (min/km) to speed (km/h): divide 60 by your pace in decimal minutes. A 5:00/km pace = 60 ÷ 5 = 12 km/h. A 6:00/km pace = 60 ÷ 6 = 10 km/h. To convert min/mile to mph: divide 60 by your pace in decimal minutes. An 8:00/mile pace = 60 ÷ 8 = 7.5 mph. This calculator handles all conversions automatically: enter any two of the three variables (distance, time, pace) and it calculates the third.
To run a 4-hour marathon, you need to maintain a pace of 5:41 per km (9:09 per mile). The full marathon is 42.195 km, so 4 hours ÷ 42.195 km = 5:41/km. In practice, account for a slight positive split (going a bit faster in the first half) and factor in water station slowing. Many runners train at 5:30/km to have a buffer. This calculator generates complete km-by-km splits for any pace so you can plan your race strategy precisely.
A negative split means running the second half of a race faster than the first half. It's the most efficient race strategy for distance events and what elite marathoners and record-setters typically use. Negative splitting requires restraint early in the race when you feel fresh. Most recreational runners positive-split (go out too fast and slow down), leaving significant time on the table. For a 4-hour marathon target, aim for a first half of 2:02 to 2:03 and second half of 1:57 to 1:58 for a small negative split.
Multiply your training pace (in seconds per km) by the race distance in km. For a 5:00/km pace over a marathon (42.195 km): 300 seconds × 42.195 = 12,658 seconds = 3:30:58. However, race pace is typically 5 to 20% faster than easy training pace, and performance decreases with distance. A common rule: if you can run a 5K at X pace, your marathon pace will be approximately 1.15 to 1.20x slower. Use the race prediction section of this calculator for distance-adjusted estimates based on your current pace.
A 30-minute 5K requires a pace of 6:00 per km (9:39 per mile). This is a common and achievable goal for recreational runners and is considered a solid time for beginners who have been running for several months. The majority of adult recreational runners can achieve this with 8 to 12 weeks of consistent training. Breaking 30 minutes for a 5K is a classic early milestone in recreational running: equivalent to breaking the 4-hour marathon in terms of cultural significance in the hobby.
Pace-based race predictions are most accurate within similar distances and become less precise across large distance gaps. Predicting a marathon time from a 5K pace uses the Riegel formula (T2 = T1 × (D2/D1)^1.06), which is accurate within 5 to 10% for trained runners but can be off by more for beginners or those undertrained for longer distances. Factors that affect prediction accuracy: heat and humidity, elevation, race-day conditions, training specificity, and recovery status. Use predictions as planning guides, not guarantees.
Treadmill running at 0% incline is slightly easier than outdoor running because the belt assists leg turnover and there's no wind resistance or terrain variation. The common recommendation is to set the treadmill at 1% incline to approximate the energy cost of flat outdoor running. In terms of pace: a treadmill pace at 0% incline feels roughly equivalent to outdoor pace that is 5 to 8% slower (about 15 to 25 seconds per km slower). A 5:00/km on a treadmill at 0% feels like approximately 5:15 to 5:25/km outdoors.
Sub-3:00/km marathon pace (2:06 marathon) is the domain of professional athletes running approximately 20 km/h (12.4 mph) for over two hours. Physiological factors: VO2 max of 70 to 85 ml/kg/min; lactate threshold at 85 to 90% of VO2 max; running economy (minimal energy per stride); and elite-level muscle fiber distribution. Training: 180 to 250+ km per week, twice-daily workouts, altitude camps, and a decade+ of progressive development. The men's world record, 1:59:30 by Sabastian Sawe at the 2026 London Marathon, averages 2:50/km (4:33 per mile).
Running burns approximately 60 to 80 calories per km (100 to 130 per mile) for a 70-kg (155-lb) person. The more precise estimate is about 1 calorie per kg per km, so a 70-kg person burns ~70 calories/km, and a 90-kg person burns ~90 calories/km regardless of pace (pace affects rate of calorie burn, not total). A full marathon burns approximately 2,500 to 3,200 calories depending on body weight. These are gross calories: subtract your resting metabolic rate to get net exercise calories.
A half marathon is 13.1094 miles (21.0975 km), exactly half of the 26.2188-mile (42.195 km) marathon. It is usually written as 13.1 miles. At a 10:00 per mile pace it takes 2:11:06.
You need to average 9:09 per mile (5:41 per km), which is about 6.55 mph. That puts you at 1:00:00 at the halfway point. Many runners aim for a few seconds per mile faster to cover weaving around other runners and the slightly long distance a GPS watch records.